Kale with Apples & Mustard

Kale with Apples & Mustard

Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.

From EatingWell: October/November 2005, EatingWell for a Healthy Heart Cookbook (2008)
Yield: 4 servings, about 3/4 cup each
Active Time: 30 minutes
Total Time: 35 minutes

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 1-1 1/2 pounds pounds kale, ribs removed, coarsely chopped (see Tip)
  3. 2/3 cup water
  4. 2 Granny Smith apples, sliced
  5. 2 tablespoons cider vinegar
  6. 4 teaspoons whole-grain mustard
  7. 2 teaspoons brown sugar
  8. Pinch of salt

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
  2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.

Tips & Notes

Nutrition

Nutrition Per Serving: 107 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 18 g carbohydrates; 2 g protein; 3 g fiber; 134 mg sodium; 399 mg potassium.

Nutrition Bonus: Vitamin A (170% daily value), Vitamin C (100% dv).

1 Carbohydrate Serving

Exchanges: 1/2 fruit, 1 1/2 vegetable, 1 fat (mono)