Basic No-fat, No-fuss, Colorful Kale
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables | *filed, 2send, 2try, Lowfat, Vegetables | 4 | Servings | |
INGREDIENTS
| 3/4 | lb | Kale |
| 2 | c | Water |
| 3 | Carrots | |
| 1 1/2 | c | Corn kernels, preferably cut |
| from cobs | ||
| Salt, to taste |
INSTRUCTIONS
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. Bring water to a boil in a large skillet (not a deep pot) that has a tight fitting lid. 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. 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. 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 Albi's 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 <kitpath@earthlink.net> on Apr 12, 1999, converted by MM_Buster v2.0l.
A Message from our Provider:
“No one can ignore Jesus forever”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 98
Calories From Fat: 8
Total Fat: <1g
Cholesterol: 0mg
Sodium: 490mg
Potassium: 533.4mg
Carbohydrates: 22.2g
Fiber: 4.9g
Sugar: 5.8g
Protein: 3.8g