Kale with Garlic and Peppers

Photo: WayTasty

Although you can find kale in supermarkets year-round, this member of the cabbage family is at its peak flavor in cool-weather months. Kale also brings a good dose of protein and iron to this side dish, and the jalapeño pepper adds a pleasant kick. You can substitute collard greens for kale, if you prefer.

Yield: 4 servings (serving size: 1 cup kale mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 157
  • Calories from fat: 24%
  • Fat: 4.1g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 1.1g
  • Protein: 8.4g
  • Carbohydrate: 28.2g
  • Fiber: 4.9g
  • Cholesterol: 0.0mg
  • Iron: 4.3mg
  • Sodium: 321mg
  • Calcium: 323mg

Ingredients

  • 2 teaspoons olive oil
  • 2 cups sliced red bell pepper (about 2 medium)
  • 1 tablespoon chopped seeded jalapeño pepper (about 1 small)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 14 cups chopped kale, stems removed (about 1 pound)
  • 1/2 cup organic vegetable broth (such as Swanson Certified Organic)
  • 1 garlic clove, minced
  • Lemon wedges (optional)

Preparation

  1. Heat olive oil in a Dutch oven over medium-high heat. Add red bell pepper, jalapeño, salt, and black pepper; sauté 3 minutes or until tender. Add chopped kale and broth; cover. Reduce heat to medium-low; cook 10 minutes or until tender, stirring once. Stir in garlic; increase heat to medium. Cook, uncovered, for 2 minutes or until liquid evaporates. Serve with lemon wedges, if desired.
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