Panfried Kale - 15.9g Carbs, 2.3g Fiber
From: http://thepioneerwoman.com
Prep Time: 5 Min
Cook Time: 2 Min
Difficulty: Easy
Servings: 4
1 whole large bunch kale OR 2 Regular Bunches
2 Tbsp olive oil
5 cloves garlic, finely minced
Salt, to taste
Pepper, to taste
1/2 lemon, optional
Thoroughly rinse the kale in cold water, soaking if necessary to remove grit. Tear the kale into chunks.
Heat the olive oil in a large skillet over medium-high heat. Add the garlic and quickly stir it around to avoid burning.
Throw in the kale and use tongs to move it around the skillet. Sprinkle in salt and pepper and continue cooking until slightly wilted but still crisp, about 1 to 2 minutes.
Remove the kale to a plate and serve!
Option: Squeeze the juice of half a lemon over the top.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 152 g
Nutrition per Serving: 134 Calories, 63 Calories from Fat, 7g Total Fat, 1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 98mg Sodium, 683mg Potassium, 15.9g Total Carbs, 2.3g Dietary Fiber, 4.3g Protein
Vitamin A 412% - Vitamin C 276% - Calcium 19% - Iron 13%
Nutrition Grade: A
Good points:
No cholesterol
Very low in sugar
High in calcium
Very high in manganese
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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