Kale with Peaches and Walnuts - 28.1g Carbs, 4.3g Fiber, 7.8g Sugar
From: American Institute for Cancer Research
Issue # 416 - September 4, 2012
Cook Up Some Kale for Cancer Prevention - -
When it comes to good nutrition, dark, leafy greens have it all.
They're excellent sources of cancer-protective carotenoids and
packed with fiber and folate. In fact, evidence shows that
consuming non-starchy vegetables, like dark-colored leafy greens,
may protect against cancers of the mouth, pharynx, larynx, esophagus,
and stomach. This recipe features kale, sautéed with sweet peaches
and toasted walnuts for a mild and tender side dish.
1/4 cup walnuts, coarsely chopped
1 1/2 lb curly kale (about 12 cups lightly packed, washed and chopped
per directions below)
1 Tbsp grapeseed or canola oil
1/3 cup shallots, thinly sliced
3/4 cup apple juice
Pinch cayenne pepper
Salt
Ground black pepper, to taste
1 peach, thinly sliced
Preheat oven to 350 degrees F. Bring large pot of water to a boil.
Spread nuts in pie pan or on baking sheet. Roast for 5 minutes. Stir
and bake 3 minutes longer. Immediately transfer nuts to plate to cool,
and set aside.
To remove hard stem from leafy part of the kale, hold leaf in one
hand, upside down and closed like a book. Pull center stalk away
from leaf and down. Tear stemmed leaves into 2 to 3-inch pieces;
there should be about 12-14 lightly packed cups. Add kale to pot
of water, pushing it down with wooden spoon. Cook until kale is
bright green and crisp-tender, 3-4 minutes. Do not overcook. With
slotted spoon, transfer kale to colander and set under cold running
water to cool. Save as much cooking water as desired, to drink and
use in soups. It will keep 3 days in refrigerator, 2 months frozen.
A handful at a time, squeeze most of moisture from kale. To chop
kale, place clumps on cutting board and cut crosswise into thin
slices.
Heat oil in heavy, medium skillet over medium-high heat. Add shallots
and cook until limp and translucent, 3-4 minutes. Add kale, pulling
it apart into shreds. Add apple juice, cayenne, salt and black pepper
to taste. Stir occasionally, for 5-6 minutes, or until kale is cooked
to your taste and most liquid has evaporated. Spoon the kale into
shallow, wide serving bowl. Sprinkle on nuts and arrange peaches
over kale. Serve hot or lukewarm.
Servings: 4
Nutrition per Serving:
220 Calories, 10g Fat, 1g Sat Fat, 31g Carbs, 8g Protein, 5g Fiber,
90mg Sodium
Nutrition From: www.caloriecount.about.com
Using: R.W. Knudsen Family Natural Apple, Unsweetened
Servings: 4
Serving Size: 238 g
Nutrition per Serving:
206 Calories, 84 Calories from Fat, 9.4g Total Fat, 0.7g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 118mg Sodium, 28.1g Total Carbs,
4.3g Dietary Fiber, 7.8g Sugars, 8.1g Protein
Vitamin A 528% - Vitamin C 346% - Calcium 24% - Iron 19%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
High in calcium
Very high in manganese
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
