STIR-FRIED KALE WITH SLIVERED CARROTS
"Kale, is a nutritional shining star. Not only is it packed with nutrients and phytochemicals, it brings a delicious, spicy flavor to anything to which it is added.
A member of the cabbage family, kale has a mild flavor and frilly leaves. It is best in the winter, although it's available year round. Choose kale with a rich color and no limp or yellowing leaves. It can be stored in the refrigerator for 2 or 3 days. After that, the flavor becomes strong and the leaves become limp."
3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut in thin, matchstick strips
1 to 2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired
Remove stems from kale, including the large spine running through the center of the leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all the kale is cut. Add kale to a pot of boiling water and boil uncovered 10 minutes. Drain and set aside.
In a large skillet, heat oil over medium heat. Add carrots and saut 2 minutes.
Add garlic and saute 1 more minute.
Add coriander, salt and pepper to taste, and cayenne, if using. Cook 15 seconds.
Add kale and cook 1-2 minutes.
Makes 4 servings
Per serving: 82 calories, 3 g. total fat (less than 1 g. saturated fat), 13 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 57 mg. sodium
Source: the American Institute for Cancer Research
"Kale, is a nutritional shining star. Not only is it packed with nutrients and phytochemicals, it brings a delicious, spicy flavor to anything to which it is added.
A member of the cabbage family, kale has a mild flavor and frilly leaves. It is best in the winter, although it's available year round. Choose kale with a rich color and no limp or yellowing leaves. It can be stored in the refrigerator for 2 or 3 days. After that, the flavor becomes strong and the leaves become limp."
3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut in thin, matchstick strips
1 to 2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired
Remove stems from kale, including the large spine running through the center of the leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all the kale is cut. Add kale to a pot of boiling water and boil uncovered 10 minutes. Drain and set aside.
In a large skillet, heat oil over medium heat. Add carrots and saut 2 minutes.
Add garlic and saute 1 more minute.
Add coriander, salt and pepper to taste, and cayenne, if using. Cook 15 seconds.
Add kale and cook 1-2 minutes.
Makes 4 servings
Per serving: 82 calories, 3 g. total fat (less than 1 g. saturated fat), 13 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 57 mg. sodium
Source: the American Institute for Cancer Research
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