Wednesday, July 8, 2015

[Healthy_Recipes_For_Diabetic_Friends] Kale with Sweet Corn - 17.3g Carbs, 2.9g Fiber, 2.1g Sugar


Kale with Sweet Corn - 17.3g Carbs, 2.9g Fiber, 2.1g Sugar

Sweet, tender corn kernels and robust kale make great partners in this nutrient-rich and delicious recipe.
Serves: 4

1 cup fresh corn kernels (about 2 ears) or defrosted frozen corn
1 bunch kale, tough stems and center ribs removed and leaves chopped
1/2 cup finely chopped onion
1 clove garlic, chopped
1/4 cup vegetable broth, no-salt-added or low sodium
1/4 cup chopped walnuts and/or slivered raw almonds, very lightly toasted*
1/8 tsp black pepper, if desired
2 Tbsp finely chopped scallions

If using fresh corn, boil ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife. Set aside.

Steam the kale for 10 minutes or until tender. When the kale is done, place in a colander and press to remove excess liquid.

Heat 2 tablespoons water in a skillet over medium-high heat. Saute onion and garlic until soft, about 2 minutes, Add the corn, kale and vegetable broth. Reduce heat to low and cook until kale and corn are heated through, stirring frequently. Toss in the lightly toasted nuts and season with black pepper if desired. Top with finely chopped scallions.

*toast nuts in a preheated oven at 300 degrees F for 3 minutes, stirring frequently

Nutrition From:
Using 4 cups kale. Using low sodium vegetable broth.
Servings: 4
Serving Size: 147 g
Nutrition per Serving: 121 Calories, 44Calories from Fat, 4.9g Total Fat, 0g Trans Fat, 0mg Cholesterol, 40mg Sodium, 493mg Potassium, 17.3g Total Carbs, 2.9g Dietary Fiber, 2.1g Sugars, 5.1g Protein
Vitamin A 207% - Vitamin C 141% - Calcium 10% - Iron 14%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Low in sodium
    High in iron
    Very high in manganese
    High in magnesium
    High in potassium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C


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