Cooking Light SEPTEMBER 2013
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.
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
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.
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