Asian Stir Fry Kale - 16.5g Carbs, 3.2g Fiber, 1.2g Sugar
From: www.lifetimemoms.com - By Angela Chee
Kale has become a popular green. Many people make it into chips, salads
and even put it in smoothies. We all know it's healthy, filled with
vitamin C, K, beta carotene, and calcium, but not everyone may like
the taste. I found the best way to bring out the kale's natural flavor
is to stir-fry it. Here's my favorite kale recipe. You can get your
daily dose of greens in just a few minutes.
Super simple and fast. I love this recipe because it gives Kale a little
twist. Stir-frying brings out the kale's natural sweetness and so do the
caramelized onions.
1 tsp vegetable oil
1 garlic clove (diced)
1/2 chopped onion
1 bunch kale-cleaned and chopped with stems removed
Dash of sesame oil
Dash of soy sauce or Bragg's Amino Acids
Wash kale, remove stems, chop, set aside.
Dice garlic.
Chop onion.
Heat oil in pan. A wok works best.
Saute garlic and onion until slightly caramelized.
Add chopped kale and then season with sesame oil and soy sauce.
Stir-fry for a few minutes until kale is cooked, but still green and fresh.
Using: Low Sodium Soy Sauce. Using 4 cups kale.
Nutrition From: www.caloriecount.about.com
Servings: 2
Serving Size: 166 g (166 g = 5.85 oz // 5.85 oz = 0.73 cups)
Nutrition per Serving:
103 Calories, 32 Calories from Fat, 3.5g Total Fat, 0.6g Saturated Fat, 0mg Cholesterol, 70mg Sodium, 16.5g Total Carbs, 3.2g Dietary Fiber, 1.2g Sugars, 4.8g Protein
Vitamin A 412% - Vitamin C 272% - Calcium 19% - Iron 13%
Nutrition Grade: A
Good points:
No cholesterol
High in calcium
High in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in potassium
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
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