Kenyan-Style Kale and Tomatoes - 18g Carbs, 4g Fiber, 4g Sugar
From: Whole Foods Market
In Kenya, this popular dish is eaten without utensils, with chapati
(a variety of flatbread) or ugali (a type of cornmeal mush) used to
scoop up bites instead. This recipe was inspired by a Whole Planet
Foundation microcredit client.
Serves: 4
2 tsp canola oil
1 yellow onion, chopped
1 jalapeno, stemmed, seeded and finely chopped (optional)
3 ripe but firm tomatoes, cored and chopped
2 bunches kale or collard greens (about 1 lb total), ribs
removed, leaves thinly sliced
1/2 cup water
2 Tbsp lemon juice
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
Heat oil in a large pot over medium heat. Add onion and jalapeno
(if using) and cook, stirring often, until softened and golden brown,
7 to 8 minutes. Add tomatoes and cook until collapsed and juicy, about
10 minutes more.
Add kale, water, lemon juice, salt and pepper, toss once or twice,
cover and simmer, stirring occasionally, until kale is tender and
flavors have come together, 10 to 15 minutes. Spoon into bowls and
serve.
Serves: 4
Serving Size: about 9oz/277g-wt
Nutrition per Serving:
110 Calories, 30 from Fat, 3.5g Total Fat, 0g Saturated Fat,
0mg Cholesterol, 200mg Sodium, 18g Total Carbs, 4g Dietary Fiber,
4g Sugar, 5g Protein
No comments:
Post a Comment