Lemon Kale with Chickpeas - 32g Carbs, 6g Fiber
From: Canadian Living Magazine: February 2008
By The Canadian Living Test Kitchen
Although naturally rich in fiber, this dish gets a bonus fiber boost
from the addition of chickpeas. Clean the kale well because dirt
tends to get stuck in the folds.
Servings: 4
3 Tbsp (45 mL) extra-virgin olive oil
1 onion, finely chopped
2 cloves garlic, thinly sliced
1/4 tsp (1 mL) each salt and pepper
10 cups (2.5 L) packed chopped kale
1 tsp (5 mL) grated lemon rind
1 cup (250 mL) cooked chickpeas (or canned chickpeas, drained and rinsed)
1 Tbsp (15 mL) lemon juice
In large shallow Dutch oven, heat 2 tbsp (25 mL) of the oil over medium
heat; cook onion, garlic, salt and pepper for about 4 minutes or until
softened.
Stir in kale and lemon rind; cook, stirring, for about 2 minutes or until slightly wilted. Pour in 3/4 cup (175 mL) water; cover and cook, stirring occasionally, for about 15 minutes or until kale is tender.
Stir in chickpeas and lemon juice; cook over medium-high heat for about
2 minutes or until no liquid remains. Drizzle with remaining oil.
Servings: 4
Nutrition per Serving:
256 Calories, 10g Protein, 12g Total Fat, 2g Sat. Fat, 0mg Cholesterol,
32g Carbs, 6g Fiber, 222mg Sodium
calcium: 23%
iron: 30%
Vitamin A: 232%
Vitamin C: 290%
Folate: 53%
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