Kale and Potato Hash - 30g Carbs, 5g Fiber
From: EatingWell - October/November 2005
Serve as a side with a steak or pork chops or set a poached egg on top
for a hearty breakfast or brunch.
Nutrition Profile - -
Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart
healthy | Healthy weight | High calcium | High fiber | High potassium |
Gluten free
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: 1/2 cup each
8 cups torn kale leaves, (about 1/2 large bunch; see Tip)
2 Tbsp horseradish
1 medium shallot, minced
1/2 tsp freshly ground pepper
1/4 tsp salt
2 cups cooked shredded potatoes, (see Ingredient note)
3 Tbsp extra-virgin olive oil
Place kale in a large microwave-safe bowl, cover and microwave until
wilted, about 3 minutes. Drain, cool slightly, and finely chop.
Meanwhile, mix horseradish, shallot, pepper and salt in a large bowl.
Add the chopped kale and potatoes; stir to combine.
Heat oil in a large nonstick skillet over medium heat. Add the kale
mixture, spread into an even layer and cook, stirring every 3 to
4 minutes and returning the mixture to an even layer, until the
potatoes begin to turn golden brown and crisp, 12 to 15 minutes total.
Tip:
A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves.
When preparing kale for these recipes, remove the tough ribs, chop or tear
the kale as directed, then wash it--allowing some water to cling to the
leaves. The moisture helps steam the kale during the first stages of cooking.
Ingredient Note:
Fresh, partially cooked, shredded potatoes for hash browns can be found
in the refrigerated produce section and sometimes in the dairy section
of most supermarkets. Alternatively, boil potatoes until they can just
be pierced with a fork but are not completely tender. Let cool slightly,
then shred.
Servings: 4
Serving Size: 1/2 cup each
Nutrition per Serving:
240 Calories, 12g Fat, 2g Sat, 8g Mono, 0mg Cholesterol, 6g Protein,
30g Carbs, 5g Fiber, 244 mg Sodium, 651mg Potassium
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 vegetable, 2 fat
