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Braised Kale

Photo: José Picayo; Styling: Jocelyne Beaudoin
Yield 8 servings (serving size: 3/4 cup)
To streamline prep, look for bags of prewashed, prechopped kale.

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 cups thinly sliced onion
  • 1/3 cup thinly sliced garlic
  • 10 cup loosely packed chopped kale (about 2 pounds)
  • 1 cup fat-free lower-sodium chicken broth
  • 1 cup water
  • 3/4 teaspoon crushed red pepper
  • 2 teaspoons red wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Nutrition Information

  • calories 88
  • fat 2.6 g
  • satfat 0.4 g
  • monofat 1.3 g
  • polyfat 0.6 g
  • protein 4.5 g
  • carbohydrate 14.8 g
  • fiber 2.9 g
  • cholesterol 0.0 mg
  • iron 2.1 mg
  • sodium 173 mg
  • calcium 167 mg

How to Make It

  1. Heat olive oil in a Dutch oven over medium heat. Add onion and garlic; cook 10 minutes or until golden, stirring frequently. Add kale, broth, 1 cup water, and red pepper; cover and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in vinegar, salt, and black pepper.

Cook's Notes

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.