Braised Kale
Kale, a cruciferous vegetable, is one of the healthiest vegetables around. Enjoy this bright green veggie as part of a nutritious meal!
Ingredients
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Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
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Serves 3
1 large bunch kale (about 1 pound)
1/4 cup water or vegetable broth
3 -4 garlic cloves, minced or thinly sliced
2 T soy sauce, or 1/2 tsp salt
PER SERVING: 40 calories; 0.5 g fat; 0.1 g saturated fat; 10.1% calories from fat; 0 mg cholesterol; 2.8 g protein; 7.9 g carbohydrate; 1.2 g sugar; 2.3 g fiber; 633 mg sodium; 84 mg calcium; 1.2 mg iron; 44.6 mg vitamin C; 8700 mcg beta-carotene; 0.9 mg vitamin E
Methods/steps
Wash the kale thoroughly and remove any tough stems. Cut or tear the leaves into small pieces. Set aside.
Heat the water in a large skillet. Add the garlic and cook and stir over medium-high heat for about 1 minute, until it begins to soften. Do not let the garlic brown.
Lower the heat to medium and stir in the kale. Sprinkle with the soy sauce, if using. Cover and cook for 3 to 5 minutes, stirring frequently. Add extra water, 1 tablespoon at a time, if the kale begins to stick. The kale is done when it is bright green and tender. If you are using salt instead of soy sauce, transfer the kale to a serving dish, sprinkle it with the salt, and toss to mix. Serve at once.
Stored in a covered container in the refrigerator, leftover Braised Kale will keep for up to 2 days.
Heat the water in a large skillet. Add the garlic and cook and stir over medium-high heat for about 1 minute, until it begins to soften. Do not let the garlic brown.
Lower the heat to medium and stir in the kale. Sprinkle with the soy sauce, if using. Cover and cook for 3 to 5 minutes, stirring frequently. Add extra water, 1 tablespoon at a time, if the kale begins to stick. The kale is done when it is bright green and tender. If you are using salt instead of soy sauce, transfer the kale to a serving dish, sprinkle it with the salt, and toss to mix. Serve at once.
Stored in a covered container in the refrigerator, leftover Braised Kale will keep for up to 2 days.
Additional Tips
For a gluten-free dish, use salt in place of soy sauce.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
Reviews
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Created by Karna
Juice made from fresh, raw fruits and vegetables is tasty, very nutritious and colorful. We often mix the fruit and vegetables in one filling breakfast drink.
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