Friday, February 27, 2009

[Healthy_Recipes_For_Diabetic_Friends] Zelbo Gomen - Ethiopian Boiled Kale; 11g Carbohydrate; 2g Dietary Fiber



* Exported from MasterCook *

Zelbo Gomen - Ethiopian Boiled Kale

Recipe By :The Africa Cookbook by Jessica B. Harris
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 calories LowerCarbs
Vegan Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound kale
2 1/2 cups water
1/4 cup red onions
3 tablespoons olive oil
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
1 teaspoon minced jalapeno pepper -- or to taste
salt and freshly ground pepper -- to taste

Wash the kale in cold water, making sure to remove all the grit. Cut out any discolored spots and remove any woody stems. Tear the kale into small pieces and place it in a heavy saucepan with the water. Bring the kale to a boil over medium heat, then add the remaining ingredients and stir well. Lower the heat, and cook, covered, for 25 minutes, or until the kale is tender. Serve hot or at room temperature.

Serves 4 to 6.

"Kale, a nonheading member of the cabbage family, has been cultivated for more than 2,000 years. Although no usually thought of with the other leafy greens so popular on the African continent, it too takes an Ethiopian turn in this dish."

Cuisine:
"African"
S(Formatted by Chupa Babi):
"Feb 2009"
Copyright:
"1998"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 123 Calories; 9g Fat (58.9% calories from fat); 3g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 43mg Sodium. Exchanges: 2 Vegetable; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

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