Braised Kale

Photo: Levi Brown
Braised Kale is a healthy and tasty choice for a green side. This recipe for Braised Kale also serves as an ingredient to three other recipes-- Braised Kale, Sausage, and Creamy Polenta, Whole-Wheat Pasta with Kale and Roast Chicken, Braised Kale Frittata.

Yield:

Makes 4 servings (serving size: 1 cup kale)

Recipe Time

Prep: 10 Minutes
Cook: 10 Minutes

Nutritional Information

Calories 100
Fat 7.2 g
Satfat 1 g
Monofat 5 g
Polyfat 0.9 g
Protein 3 g
Carbohydrate 8 g
Fiber 1 g
Cholesterol 0.0 mg
Iron 1 mg
Sodium 252 mg
Calcium 93 mg

Ingredients

1 large (14-oz) bunch kale
2 tablespoons extra-virgin olive oil
8 garlic cloves, chopped
3/4 cup lower-sodium chicken broth
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 ounce grated Parmesan (optional)

Preparation

1. Strip the kale leaves from the tough stems. Discard the stems; coarsely chop the leaves. Rinse well in a colander, leaving the water on the leaves.

2. Heat the oil in a large skillet over low heat. Add the garlic and cook, stirring, until it's golden and aromatic (3-4 minutes). Transfer the garlic to a dish and reserve.

3. Reheat the oil over medium heat, then add the kale and the broth. Cover and simmer until the kale is tender (3-4 minutes). Season with the salt and pepper. Transfer to a serving platter and top with the garlic and Parmesan, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Stephana Bottom,

Health

January 2013
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