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Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Wilted Kale with Bacon and Vinegar

Lacinato kale is also called Tuscan, dinosaur, or black kale. You can also use regular curly kale.

Cooking Light SEPTEMBER 2013

  • Yield: Serves 4 (serving size: 2/3 cup)

Ingredients

  • 3 center-cut bacon slices
  • 3/4 cup vertically sliced red onion
  • 8 cups lacinato kale, stemmed and chopped
  • 2/3 cup unsalted chicken stock (such as Swanson)
  • 1 tablespoon sherry vinegar
  • 1 teaspoon maple syrup

Preparation

1. Cook bacon in a Dutch oven over medium-low heat until crisp. Remove from pan; crumble. Increase heat to medium. Add onion to drippings in pan; sauté 3 minutes. Add kale; cook 2 minutes or until kale begins to wilt, stirring occasionally. Add stock; cover and cook 4 minutes or until tender, stirring occasionally. Stir in vinegar and syrup. Sprinkle with crumbled bacon.

Variations

Coconut, Ginger & Lime: Heat a Dutch oven over medium-low heat. Add 1 tablespoon light coconut milk and 1 teaspoon canola oil. Add 1 seeded minced jalapeño and 2 teaspoons minced ginger; cook 1 minute. Add 8 cups chopped kale; cook 2 minutes. Add 1/4 cup light coconut milk, 1/4 cup water, and 1/2 teaspoon sugar; cover and cook 4 minutes. Stir in 1/4 cup light coconut milk, 2 teaspoons lime juice, and 1/8 teaspoon kosher salt. Serves 4 (serving size: 1/2 cup) CALORIES 69; FAT 3.4g (sat 1.8g); SODIUM 99mg

Farro & Walnuts: Prepare 1 cup pearled farro. Heat a Dutch oven over medium-low heat. Add 2 teaspoons walnut oil and 3 1/2 cups chopped kale; cook 2 minutes. Add 1/3 cup unsalted chicken stock; cover and cook 4 minutes. Combine 4 teaspoons sherry vinegar and 1 teaspoon maple syrup in a bowl. Add farro, 2 teaspoons walnut oil, and 1/4 teaspoon kosher salt. Add kale mixture and 2 tablespoons toasted chopped walnuts. Serves 4 (serving size: 3/4 cup) CALORIES 256; FAT 8.1g (sat 0.7g); SODIUM 143mg

Golden Shallots: Heat a Dutch oven over medium heat. Add 2 tablespoons olive oil; swirl to coat. Add 2 sliced shallots; cook 5 minutes or until golden, stirring frequently. Add 8 cups chopped kale, 1/4 teaspoon salt, and 1/4 teaspoon black pepper to pan; cook 2 minutes. Add 2/3 cup unsalted chicken stock; cover and cook 4 minutes or until tender, stirring occasionally. Serves 4 (serving size: 1/2 cup) CALORIES 109; FAT 7.3g (sat 1g); SODIUM 200mg

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: 76
  • Fat: 2g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.2g
  • Protein: 5g
  • Carbohydrate: 11.2g
  • Fiber: 1.9g
  • Cholesterol: 6mg
  • Iron: 1.3mg
  • Sodium: 155mg
  • Calcium: 108mg
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Wilted Kale with Bacon and Vinegar recipe

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