Caprese Kale Saute - 9.2g Carbs, 1.9g Fiber, 1g Sugar
From: www.rebootwithjoe.com
Posted by: Isabel Smith - Reboot Nutrition Ambassador on March 27th, 2013
Kale makes for a great side or main dish because it is packed with
fiber, vitamin K that helps with blood clotting, folic acid, vitamin C,
and is a good source of calcium. Adding different vegetables to your
kale can be a great way to dress up your recipe.
This recipe incorporates garlic and cooked tomatoes. Garlic is packed
with antioxidants which are important for fighting the cell-damaging
agents called free radicals that can damage cells in your body. The
cooked tomatoes in this recipe are rich in lycopene, another powerful
antioxidant. Lycopene has been found to be important in preventing
heart disease and possibly cancer. The garlic and tomatoes help to
make this dish healthy, delicious and satisfying.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
1 tsp/5 ml olive oil
2 cloves garlic, chopped
1/3- 1/2/60 g cup cherry tomatoes- halved
2 cups kale (Tuscan cabbage), off the stem
Dash sea salt, to taste
Pepper, to taste
1/2 tsp/2.5 ml dried basil
1.) Warm a saute pan over medium heat and add the olive oil.
2.) Add the chopped garlic and tomatoes.
3.) Once the tomatoes and garlic are soft – about 7 minutes – add
the kale (Tuscan cabbage) to the pan and stir ingredients together
in the heated pan.
4.) Cover the pan and continue to cook ingredients for about 5 minutes
or until the kale is cooked but not wilted.
5.) Add salt, pepper, and basil to the pan and mix the ingredients
together in the saute pan.
6.) Remove pan from heat, serve, and enjoy!
Nutrition From: www.caloriecount.about.com
Servings: 2
Serving Size: 110 g
Nutrition per Serving:
65 Calories, 26 Calories from Fat, 2.9g Total Fat, 0mg Cholesterol,
148mg Sodium, 9.2g Total Carbs, 1.9g Dietary Fiber, 1g Sugars,
2.7g Protein
Vitamin A 212% - Vitamin C 144% - Calcium 10% - Iron 7%
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
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
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