Photo: Randy Mayor; Styling: Leigh Ann Ross
Recipe from Cooking Light

One serving of this hearty side offers more than your day's need of vitamin K, which helps promote strong bones.

Ingredients

  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 10 cup chopped kale, divided
  • 1/2 cup fat-free, less-sodium chicken broth, divided
  • 1/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper
  • 1/8 teaspoon black pepper
  • 2 bacon slices, cooked and crumbled
  • 6 lemon wedges

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 6 minutes or until onion is tender and begins to brown. Add 5 cups kale, 1/4 cup broth, salt, and peppers to pan. Cover, reduce heat, and cook 4 minutes. Add remaining 5 cups kale and remaining 1/4 cup broth to pan. Cover and cook 16 minutes or until tender, stirring occasionally. Sprinkle with bacon. Serve with lemon wedges.
Jaime Harder, MA, RD,
January 2008

Nutritional Information

  • Calories: 75
  • Calories from fat: 36%
  • Fat: 3g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 3.8g
  • Carbohydrate: 10.2g
  • Fiber: 2.1g
  • Cholesterol: 2mg
  • Iron: 1.4mg
  • Sodium: 213mg
  • Calcium: 110mg