Steamed Kale Recipe

Steamed Kale Recipe photo by Taste of Home

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You’ll find a wonderful accompaniment to most any entree in Mary Bilyeu's good-for-you Steamed Kale, which is packed with vitamins. The Ann Arbor, Michigan cook uses garlic, red pepper and balsamic vinegar to keep her family coming back for more!

This recipe is:

Healthy

Diabetic Friendly

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Steamed Kale Recipe

Prep: 15 min. Cook: 25 min.

Yield: 4 Servings

15 25 40

Ingredients

1 bunch kale
1 tablespoon olive oil
3 garlic cloves, minced
2/3 cup water
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1 tablespoon balsamic vinegar

Directions

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. Yield: 4 servings.

Nutritional Facts 3/4 cup equals 61 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 171 mg sodium, 6 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

Originally published as Steamed Kale in Light & Tasty February/March 2008, p31