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
- 1 tablespoon extra-virgin olive oil
- 1-1 1/2 pounds pounds kale, ribs removed, coarsely chopped (see Tip)
- 2/3 cup water
- 2 Granny Smith apples, sliced
- 2 tablespoons cider vinegar
- 4 teaspoons whole-grain mustard
- 2 teaspoons brown sugar
- Pinch of salt
- 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.
- 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
- Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.
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)