Spicy Coconut Braised Kale - 19.4g Carbs, 3.1g Fiber, 1.3g Sugar
From: www.asweetlife.org
By: Cara Lyons of Cara's Cravings
Add a poached or fried egg to this zesty, buttery kale dish to make
a satisfying savory breakfast. Or, simply serve it up as side to
broiled salmon or flank steak. For the vegans, toss it in a handful
or chickpeas or use it as a base for other vegetables like broiled
eggplant or roasted squash.
1 Tbsp coconut oil
1 cup thinly sliced red onion
2 cloves of garlic, minced
1 Tbsp grated fresh ginger
1 tsp crushed red pepper
2 cups unsweetened coconut milk beverage (from a carton, such as
So Delicious brand*), divided
1 lb chopped kale
*Light coconut milk from a can will work, but nutritional information
will be different.
In a large dutch oven, heat coconut oil over medium heat. Saute the
onion for 5 minutes, until softened. Add garlic, ginger and crushed
red pepper. Saute for one more minute, stirring.
Add 1 cup coconut milk and increase heat to high. Add kale, a few
handfuls at a time, stirring with tongs to combine with the onion
and coconut milk and help it start to wilt down. When all of the
kale has been added, pour in the remaining 1 cup of coconut milk,
cover, and reduce heat to low. Simmer for 25 minutes, stirring
occasionally, until kale is very tender.
Nutrition From: www.caloriecount.about.com - Light coconut milk used
for nutrition.
Serves: 4
Serving Size: 262 g
Nutrition per Serving:
186 Calories, 106 Calories from Fat, 11.8g Total Fat, 8.5g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 62mg Sodium, 19.4g Total Carbs,
3.1g Dietary Fiber, 1.3g Sugars, 4.3g Protein
Vitamin A 353% - Vitamin C 232% - Calcium 16% - Iron 12%
Nutrition Grade: B+
Good points:
No cholesterol
Low in sodium
Low in sugar
Very high in manganese
Very high in vitamin A
Very high in vitamin C
Bad points:
Very high in saturated fat
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