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Braised Kale

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.

This recipe goes with Whole-Wheat Pasta with Kale and Roast Chicken, Braised Kale, Sausage, and Creamy Polenta, Braised Kale Frittata

Health JANUARY 2013

  • Yield: Makes 4 servings (serving size: 1 cup kale)
  • Cook time:10 Minutes
  • Prep time:10 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 100
  • Fat: 7.2g
  • Saturated fat: 1g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 0.9g
  • Protein: 3g
  • Carbohydrate: 8g
  • Fiber: 1g
  • Cholesterol: 0.0mg
  • Iron: 1mg
  • Sodium: 252mg
  • Calcium: 93mg
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Braised Kale recipe

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