Kwick Kale

Makes 4 servings

This is delicious with a simple bean dish and a grain dish.

6–8 cups chopped kale (any variety)
1/2 cup water

2 teaspoons seasoned rice vinegar

Wash kale, remove stems, and chop leaves into 1/2-inch strips. Heat water in large skillet with a lid. When boiling, add kale. Cover and cook over medium heat until greens are bright green and tender, about 5 minutes. Sprinkle with vinegar. Serve warm.


Per serving (1/4 of recipe): 35 calories; 0.4 g fat; 0.1 g saturated fat ; 11.6% calories from fat 0 mg cholesterol; 2.1 g protein; 7.1 g carbohydrate; 1.8 g sugar; 2.2 g fiber; 66 mg sodium; 81 mg calcium; 1 mg iron; 45.6 mg vitamin C; 9084 mcg beta-carotene; 0.9 mg vitamin E
[Recipe from Caroline Trapp, APRN, BC-ADM, CDE, Diabetes Nurse Practitioner]