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Photo: José Picayo; Styling: Jocelyne Beaudoin Photo by: Photo: José Picayo; Styling: Jocelyne Beaudoin

Braised Kale

To streamline prep, look for bags of prewashed, prechopped kale.

Cooking Light DECEMBER 2010

  • Yield: 8 servings (serving size: 3/4 cup)


  • 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


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.


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Nutritional Information

Amount per serving
  • Calories: 88
  • Fat: 2.6g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 0.6g
  • Protein: 4.5g
  • Carbohydrate: 14.8g
  • Fiber: 2.9g
  • Cholesterol: 0.0mg
  • Iron: 2.1mg
  • Sodium: 173mg
  • Calcium: 167mg

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Braised Kale Recipe