STEAMED KALE
With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! -Mary Bilyeu, Ann Arbor, Michigan
Provided by Taste of Home
Categories Side Dishes
Time 40m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Trim kale, discarding the thick ribs and stems. Chop leaves. In a Dutch oven, saute kale leaves in oil until wilted. Add garlic; cook 1 minute longer. , Stir in the water, salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until kale is tender. Remove from the heat; stir in vinegar.
Nutrition Facts : Calories 61 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 171mg sodium, Carbohydrate 6g carbohydrate (1g sugars, Fiber 1g fiber), Protein 2g protein. Diabetic Exchanges
BASIC STEAMED KALE
We have a bumper crop of organic kale (Brassica Oleracea 'Winter Red') in the garden now! Here's an easy recipe for steamed kale. Feel free to add your favorite spices or herbs, extra virgin olive oil, toasted sesame oil, sundried toms, squeeze of lemon juice, etc. that will complement your menu. Our favorite way to serve greens like this is simple: drizzle of extra virgin olive oil, pinch of salt, cracked black pepper, and another drizzle of lemon juice. From Capay Organic/FarmFreshtoYou. This cooking method works well using other greens, too: mustard, Swiss chard, beet greens, collards...
Provided by COOKGIRl
Categories Vegetable
Time 15m
Yield 4-6 serving(s)
Number Of Ingredients 4
Steps:
- *Note: some cooks prefer to leave kale ribs and stalks intact-your choice. Depending on the variety of kale, if the stalks and ribs are thick, I remove them. A salad spinner is handy for washing the kale.
- Shred kale finely and place in a steamer basket fitted in a pot. Don't forget to add a couple inches of water to the pot!
- Throw in the garlic.
- Bring water to the boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender.
- Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired.
- Season with salt and cracked black pepper to taste.
STEAMED FISH ON KALE
Many home cooks are comfortable with spinach but are intimidated by the unfamiliar variety of other cooking greens: chard, mustard, turnips, collards, kale and more. But it doesn't matter much which you include in a given dish: they're all good, and they all cook quickly. This preparation is dead easy. You first steam the kale with butter (you could use olive oil, but here it just isn't the same), white wine (water is almost as good) and garlic, until it's just about done. At that point you top the greens with a fillet or two of white fish and continue to steam until the fish is cooked through. Timed correctly, the greens will be tender and bright green and the fish moist. The juices from both will have combined with the butter, wine and garlic to produce a sauce that is great with rice or bread.
Provided by Mark Bittman
Categories dinner, easy, quick, seafood, main course
Time 30m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Wash greens and shake dry, allowing some water to cling to leaves. Cut into rough sections, 3 or 4 inches long; cut off and discard any stems thicker than 1/4-inch.
- Put greens in a deep skillet that can be covered, along with wine, garlic, half the butter, and some salt and pepper. Turn heat to medium-high, cover and cook, checking occasionally to make sure mixture does not dry out, until greens are just about tender, 10 minutes or so.
- Put fish on top of greens, season with salt and pepper, and dot with remaining butter. Re-cover, and cook until fish is done and greens fully tender, 5 to 10 minutes more.
Nutrition Facts : @context http, Calories 258, UnsaturatedFat 9 grams, Carbohydrate 2 grams, Fat 11 grams, Fiber 1 gram, Protein 31 grams, SaturatedFat 2 grams, Sodium 510 milligrams, Sugar 0 grams
PORK TENDERLOIN WITH STEAMED KALE
This is one of my favorite meals: pork tenderloin medallions atop crisp steamed greens, drizzled with a robust olive oil and lime juice dressing. It is wonderful served with brown rice on the side and the white or blush wine of your choice.
Provided by Eula Thompson
Categories Meat and Poultry Recipes Pork Pork Tenderloin Recipes
Time 1h
Yield 4
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees F (175 degrees C). In a small bowl , whisk olive oil with lime juice. Season with cilantro, garlic salt, and peppercorns.
- Brush the pork tenderloin with three tablespoons of the lime dressing. Wrap in aluminum foil, and place on in a large baking dish. Roast in preheated oven for 30 to 45 minutes, or until a meat thermometer reads 170 degrees.
- While the tenderloin is cooking, place kale in a steamer. Cook for 20 minutes, or until tender.
- Slice the pork tenderloin into 1 1/2 inch thick slices. Serve on top of the kale. Whisk the remaining dressing, and drizzle over pork and kale.
Nutrition Facts : Calories 695.3 calories, Carbohydrate 15.5 g, Cholesterol 73.8 mg, Fat 58.9 g, Fiber 3.4 g, Protein 30.4 g, SaturatedFat 8.9 g, Sodium 562 mg, Sugar 0.6 g
"STEAMED KALE"..THE SUPER FOOD.
Here is a very simple, fast and quick recipe for a nutritious vegetable dish. If you have never eaten it, I hope you will try it just once. You may love it. Because I am on Coumadin, for my heart this led me to do a little kale research on the internet. Nancy 7/12/13
Provided by Nancy J. Patrykus
Categories Vegetables
Time 15m
Number Of Ingredients 4
Steps:
- 1. STEAMED KALE RECIPE: Wash kale well. Cut off and discard the tough stems. Cut the Kale into 1 inch strips. Heat the oil in a large pot. Add the garlic and cook it for 15 seconds. Add the water, and bring to a boil. Add the kale and toss it to mix well. Cover the pot, and steam the kale for about 6 minutes or until the kale is just tender but still bright green. Serves 4
- 2. TIPS & INFO: ATTRIBUTES:..................................... Kale is high in fiber, calcium, iron and vitamins A,K,and C. It also contains numerous carotenoids. SUPER POWERS:.................................... It has the broadest range of antioxidants in the in the health enhancing cabbage family. It has been found to fight inflammation, promote health heart and to aid in regularity. Kale may also reduce the risk of breast and colon cancer. CHOOSE:......................................... Crisp, dark colored leaves (dark green or purple). STORE:.......................................... Kale should be store in the refrigerator and is best if used within 2-3 days. HOW TO USE:..................................... Wash well and remove stringy stalks.Kale can be steamed or stir-fried. Cook it in with your soup or pasta sauce or use it raw in a salad. Try kale chips by tossing washed and thoroughly dried leaves with olive oil and a little salt, then roasting them at 300 degrees for 20 minutes. WEAKNESSES:........................................ Vitamin K promotes clotting and might be a problem if you are on a blood thinners. Raw kale is difficult to digest, and ma affect thyroid function in some people, cooked kale however does not present the same problem as raw.
STEAMED CLAMS AND KALE
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Melt 2 tablespoons butter in a large Dutch oven or pot over medium-high heat. Add the onion and garlic and cook, stirring, until slightly softened, about 4 minutes. Stir in the tomato paste, paprika and oregano and cook, stirring, until the mixture begins to brown, about 2 minutes. Add the wine, clam juice and 1 cup water. Bring to a boil and add the potatoes; cook until almost tender, about 8 minutes.
- Add the clams to the pot, cover and cook until they begin to open, about 5 minutes. Stir in the kale and the remaining 1 tablespoon butter. Cover and continue cooking until all of the clams open andthe potatoes are tender, 4 to 5 more minutes. (Discard any clams that do not open.)
- Divide the clams, kale and potatoes among bowls using a slotted spoon. Top with the broth and sprinkle with paprika. Serve with bread.
Nutrition Facts : Calories 370 calorie, Fat 10 grams, SaturatedFat 6 grams, Cholesterol 74 milligrams, Sodium 282 milligrams, Carbohydrate 33 grams, Fiber 4 grams, Protein 24 grams
FARRO SALAD WITH STEAMED KALE
This is a delicious and easy way to prepare farro and kale. I've seen other recipes that call for sauteeing the kale but I wanted to keep it low calorie.
Provided by hammadjamila
Categories Grains
Time 35m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- 1. Wash the farro and boil in 3 cups of water for 30 minutes until soft. Let cool.
- 2. Tear kale from the stalks and into small pieces. Place the kale on a steamer basket and steam in 1 cup of water for 10 minutes.
- 3. Microwave the peas for 2 minutes, or add them to the kale at about 5 minutes of steam time.
- 4. In a bowl combine the cooked farro, steamed kale, steamed peas and chopped scallion.
- 5. Combine the dressing ingredients in a bowl until well blended.
- 6. Add the dressing to the salad and mix. Serve warmish or cold.
Nutrition Facts : Calories 119.5, Fat 7.3, SaturatedFat 1, Sodium 358.6, Carbohydrate 11.6, Fiber 2.9, Sugar 2.6, Protein 3.7
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