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Wednesday, November 14, 2012

[Healthy_Recipes_For_Diabetic_Friends] Steamed and Sauteed Kale - 14g carbs; 2g fiber

* Exported from MasterCook *
                         Steamed and Sauteed Kale
Recipe By     :
Serving Size : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1              pound kale -- the younger, the better
     1/4           cup olive oil
     1/4           cup garlic -- peeled and thinly sliced (about 5 or 6 cloves)
     1/2      teaspoon red pepper flakes
     1/4      teaspoon salt
                        piece of lemon rind

If the stems are greater than 1/4 inch in diameter, strip the leaves and
discard the stems. Otherwise, cut the stems into 1-inch lengths and chop
the leaves coarsely.
Place the olive oil in a large saucepan. Add the garlic, pepper flakes,
and salt, and cook on high heat for about 1 minute. Meanwhile, wash the
kale in cold water, lifting it out of the water and shaking it briefly to
remove most of the water. Add it to the saucepan. (The water remaining on
the kale is enough for the cooking process.) Cover and cook on high heat
for approximately 4 to 5 minutes, until the kale is wilted and just tender
but still a little firm.
Arrange the kale on a plate and decorate the center with a piece of lemon
rind; serve immediately.

Makes 4 servings
Time: 15 minutes

VARIATION: Kale with Double Garlic: add another teaspoon of minced garlic
to the kale about a minute before it is done; it will cook just long
enough to remove its harsh flavor but will still be bold and flavorful.

Other Greens to Use: broccoli raab, collards, dandelions, mustard,
turnips.
AuthorNote; The dark color, distinctive flavor, and crinkly texture of
kale makes this simple preparation a winner.

Source:
"Leafy Greens by Mark Bittman, 1995, 2012"
S(Formatted by Chupa Babi):
"Nov 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 189 Calories; 14g Fat (63.6%
calories from fat); 4g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 184mg Sodium. Exchanges: 3 Vegetable; 3 Fat.

Nutr. Assoc. : 0 0 0 0 0 802