Kale and Turkey Bacon Gratin - 19g Carbs, 3g Fiber
From: The South Beach Diet Supercharged
Kale offers an abundance of nutrients, including fiber, vitamin C, vitamin B6, and beta-carotene. Its hearty texture makes it well suited for a gratin. If you prefer, try other cooking greens, alone or in combination, such as Swiss chard, mustard, turnip, or dandelion. For a vegetarian version, simply skip the bacon.
Prep Time: 15 min
Cook Time: 30 min
Total Time: 45 min
Servings: 4
1 1/4 lb kale, thick stems stripped and tough ends removed, chopped (about 8 cups)
4 slices turkey bacon, cut into 1-inch pieces
1 small onion, chopped
2 cloves garlic, minced
1/2 cup half-and-half, fat-free
Black peppercorns, freshly ground, to taste
1/4 cup Parmesan cheese, freshly grated
1. Heat the oven to broil.
2. In a deep oven-proof skillet, bring a few inches of water to a boil. Add kale and cook over medium-high heat until tender, about 6 minutes. Drain and pat dry.
3. Wipe the skillet dry and return to medium-high heat. Add bacon and cook until crispy, 4 to 5 minutes. Transfer bacon to a plate. Add onion and garlic to the pan, reduce heat to medium, and cook, stirring, until onion is softened, about 7 minutes.
4. Return bacon to the pan and add half-and-half. Bring to a simmer and cook until slightly reduced, about 5 minutes. Season with pepper to taste. Add kale and stir to combine. Sprinkle evenly with cheese. Broil for 2 to 3 minutes, or until cheese is lightly browned.
Servings: 4
Nutrition per Serving:
151 Calories, 6g Total Fat, 2g Saturated Fat, 348mg Sodium,
19g Carbs, 3g Dietary Fiber, 10g Protein
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
