Sunday, March 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Sautéed Kale - 6g Carbs, 2g Fiber, 1g Sugar


Sautéed Kale - 6g Carbs, 2g Fiber, 1g Sugar

From: Sam Sifton/Craig Lee for The New York Times
This is a technique that elevates basic sauteed greens into something even more savory and tender.
Featured in: A Fish Called Dinner.
Time: 15 min
Servings: 4

1/4 cup extra-virgin olive oil
3 cloves garlic, peeled and sliced
1 large bunch kale, stemmed, with leaves coarsely chopped
1/2 cup vegetable stock, white wine or water
Kosher salt, freshly ground black pepper and red-pepper flakes to taste
2 Tbsp red wine vinegar

Heat olive oil in a large sauté pan set over medium-high heat until it shimmers. Add garlic, and cook until soft.

Add kale to the pan, turn the heat to high and add the stock. Use a spoon to toss the greens in the oil and stock, then cover and cook for approximately 5 to 7 minutes, until it is soft and wilted, but still quite green. Remove cover and continue to cook, stirring occasionally until all the liquid has evaporated, another 1 to 2 minutes. Season to taste with salt and peppers, add vinegar and toss to combine.

Servings: 4
Nutrition per Serving: 136 Calories, 11g Fat, 1g Saturated Fat, 8g Mono Fat, 1g Poly Fat, 32mg Sodium, 6g Carbs, 2g Dietary Fiber, 1g Sugar, 2g Protein


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