Braised Kale with Black-Eyed Peas - 45.1g Carbs, 14.2g Fiber, 3.9g Sugar
From: September 2012, Prevention
Prep Time: 10 Min
Total Time: 45 min
Servings: 4
1 Tbsp olive oil
1 medium onion, chopped (about 1 cup)
1 large carrot, chopped (about 3/4 cup)
1/4 cup tomato paste
2 cloves garlic, chopped
1/4 tsp red-pepper flakes
1 Tbsp yellow or white miso paste
1 Tbsp reduced-sodium soy sauce
2 lbs kale (about 3 bunches), thick stems trimmed, chopped
1 1/2 cup frozen black-eyed peas
Zest of 1/2 lemon (about 1 tsp)
Juice of 1/2 lemon (1 Tbsp plus 2 tsp)
HEAT the oil in a large pot or Dutch oven on medium heat. Add the onion
and carrot and cook, stirring occasionally, until soft and lightly browned,
about 10 minutes. Add the tomato paste, garlic, and pepper flakes and cook,
stirring, about 1 minute. Add the miso, soy sauce, and 1 1/2 cups water and
bring to a simmer. Add the kale, reduce the heat to medium low, cover,
stirring once or twice, and simmer until the kale is just tender, about
10 minutes.
ADD the peas and simmer, uncovered, until the kale is very tender and the
black eyed peas are heated through, 8 to 10 minutes. Stir in the lemon zest
and juice. Season to taste with freshly ground black pepper and serve.
Servings: 4
Serving Size: 1 1/4 cup
Nutrition per Serving:
251 Calories, 13g Protein, 43g Carbs, 5g Fat, 1g Saturated Fat, 445mg Sodium
355% (213 mg) daily vitamin C
36% (9 g) daily fiber
28% (5 mg) daily iron
26% (260 mg) daily calcium
25% (879 mg) daily potassium
3 servings carotenoid-rich foods (kale and carrots)
ALA omega-3s
Nutrition From: www.caloriecount.about.com
Changes: No salt tomato paste.
Servings: 4
Serving Size: 244 g
Nutrition per Serving:
216 Calories, 32 Calories from Fat, 3.5g Total Fat, 0g Trans Fat,
0mg Cholesterol, 290mg Sodium, 45.1g Total Carbs, 14.2g Dietary Fiber,
3.9g Sugars, 15g Protein
Vitamin A 509% - Vitamin C 314% - Calcium 24% - Iron 32%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
High in calcium
Very high in dietary fiber
High in iron
High in manganese
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
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