Braised Kale

Braised Kale Recipe
Photo: José Picayo; Styling: Jocelyne Beaudoin
To streamline prep, look for bags of prewashed, prechopped kale.

Yield:

8 servings (serving size: 3/4 cup)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

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.

Liza Schoenfein,

Cooking Light

December 2010
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