Sesame Kale

Makes 4 servings

1 large bunch fresh kale
1/2 red bell pepper
2 carrots
1 1/4 teaspoons sesame oil
2 garlic cloves, minced, or 2 teaspoons chopped garlic
3 tablespoons vegetable broth
2 teaspoons reduced-sodium soy sauce
1 1/4 teaspoons toasted sesame seeds
freshly ground black pepper, to taste


Wash kale. Cut off and discard tough stems. Slice leaves once down the middle, then cut crosswise into 1-inch strips. Slice bell pepper and carrots into small strips. Heat oil in a wok. Add garlic. Sauté for 10 seconds. Add kale, bell pepper, carrots, and broth. Cover and steam for 3 minutes, or until kale wilts. Add soy sauce. Top kale with sesame seeds and black pepper. Serve warm immediately or serve cold after chilling in refrigerator for 2 hours.

Per serving (1/4 of recipe): 64 calories; 2.3 g fat; 0.3 g saturated fat; 32.8% calories from fat; 0 mg cholesterol; 2.6 g protein; 10 g total carbohydrates; 3.1 g sugar; 3.2 g fiber; 175 mg sodium; 87 mg calcium; 1.3 mg iron; 66.8 mg vitamin C; 10836 mcg beta-carotene; 1.4 mg vitamin E
[Recipe from Jennifer Reilly, R.D.]