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Braised kale with cherry tomatoes

April 5, 2017

Recipe

One serving of this kale dish more than meets your daily requirement for vitamins A and C.

Serves 6

Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.

In a large frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated, about 5 minutes.

Stir in the tomatoes and cook uncovered until the kale is tender, 5 to 7 minutes longer. Remove from the heat and stir in the lemon juice, salt and pepper. Serve immediately.

2 teaspoons extra-virgin olive oil
4 garlic cloves, thinly sliced
1 pound kale, tough stems removed and leaves coarsely chopped
1/2 cup low-sodium vegetable stock or broth
1 cup cherry tomatoes, halved
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1/2 Fats Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 70 Calories 9 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 1 g Monounsaturated fat Potassium 4 g Protein 0.5 g Saturated fat About 1 1/2 cups Serving size 133 mg Sodium 2 g Total fat