Try this Basic No-Fat, No-Fuss, Colorful Kale recipe, or contribute your own.
Suggest a better description1. Wash kale and strip leaves from stalk (tear or use paring knife). Discard stalks and chop leaves into bite-sized pieces. One-quarter pound will yield about 2 cups chopped. 2. Bring water to a boil in a large skillet (not a deep pot) that has a tight fitting lid. 3. Meanwhile, peel carrots and quarter lengthwise. Cut the quarters into 1/2-inch pieces. Place the carrots and corn kernels, if uncooked, in the boiling water, reduce heat, cover skillet, and simmer for 5 minutes. 4. Add the chopped kale (and corn if precooked) to the skillet. Cover and cook for 4 minutes. Water should be bubbling rather vigourously but not boiling over. 5. Sprinkle on salt to taste, stir to conbine, and remove to a serving dish with a slotted spoon. Serve hot. Serve with the broth from the skillet. Good as side dish or as a topping for rice or pasta. EACH 101 cals, 1g fat (7% cff) REVIEW - According to the authors, Johnna Albis children liked this dish. Cooking the carrots and corn sweetens the water for the kale. >kitpath@earthlink.net Recipe by: Greens Glorious Greens! Albi and Walthers Posted to EAT-LF Digest by PatHanneman
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Serving Size: 1 Serving (189g) | ||
Recipe Makes: 4 servings | ||
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Calories: 61 | ||
Calories from Fat: 6 (10%) | ||
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Amt Per Serving | % DV | |
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Total Fat 0.7g | 1 % | |
Saturated Fat 0.1g | 0 % | |
Monounsaturated Fat 0.1g | ||
Polyunsanturated Fat 0.3g | ||
Cholesterol 0mg | 0 % | |
Sodium 69.5mg | 2 % | |
Potassium 523.7mg | 14 % | |
Total Carbohydrate 12.9g | 4 % | |
Dietary Fiber 3g | 12 % | |
Sugars, other 9.9g | ||
Protein 3.2g | 5 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 61
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