Health

Braised Kale

braised-kale Photo: Levi Brown

Ingredients

  • 1 large (14-oz) bunch kale
  • 2 tablespoons extra-virgin olive oil
  • 8 garlic cloves, chopped
  • 3/4 cup lower-sodium chicken broth
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 ounce grated Parmesan (optional)

Preparation


  1. Strip the kale leaves from the tough stems. Discard the stems; coarsely chop the leaves. Rinse well in a colander, leaving the water on the leaves.

  2. Heat the oil in a large skillet over low heat. Add the garlic and cook, stirring, until it's golden and aromatic (3-4 minutes). Transfer the garlic to a dish and reserve.

  3. Reheat the oil over medium heat, then add the kale and the broth. Cover and simmer until the kale is tender (3-4 minutes). Season with the salt and pepper. Transfer to a serving platter and top with the garlic and Parmesan, if desired.


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  • Braised Kale is a healthy and tasty choice for a green side. This recipe for Braised Kale also serves as an ingredient to three other recipes-- Braised Kale, Sausage, and Creamy Polenta, Whole-Wheat Pasta with Kale and Roast Chicken, Braised Kale Frittata.

    This recipe goes with Whole-Wheat Pasta with Kale and Roast Chicken, Braised Kale, Sausage, and Creamy Polenta, Braised Kale Frittata They don’t call kale a Superfood for no reason: The leafy green contains phytonutrients that some research believes could protect against certain types of cancers.

  • Yield: Makes 4 servings (serving size: 1 cup kale)

Nutritional Information

Calories per serving: 100
Fat per serving: 7.2g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 0.9g
Protein per serving: 3g
Carbohydrate per serving: 8g
Fiber per serving: 1g
Cholesterol per serving: 0.0mg
Iron per serving: 1mg
Sodium per serving: 252mg
Calcium per serving: 93mg