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Thursday, February 21, 2013

[Healthy_Recipes_For_Diabetic_Friends] Maryland's Kale - 1 PT PLUS; 10g Carbs; 2g Fiber

Maryland's Kale - 10g Carbs; 2g Fiber

Recipe By:
Serving Size: 2
Preparation Time:0:00
Categories: Low Cal (Less than 300 cals) Lower Carbs Low Fat (Less than 10%) Vegan

2 bunch kale
2 small sweet onion -- sliced
3 garlic cloves -- minced
Old Bay Seafood seasoning
1 lemon wedge -- (optional)

Pull leaves away from kale stems and discard stems. Tear any large leaves into bit-size pieces. Rinse under cold water and set aside.Line a large skillet with a thin layer of water and bring to a boil.Once the water is boiling, add onion. After a minute, add garlic. Continue to cook for another minute.Reduce heat to medium and add kale.Cover and let kale steam.Once
most of the kale has turned a bright green, about 30 to 45 seconds,remove the lid and give it a good stir, so all kale pieces are bright green.Remove from heat and sprinkle generously with Old Bay seasoning. Mix with tongs or a spoon and fork to incorporate the garlic and onion with the kale. Add more Old Bay seasoning to taste (I am very generous!) and serve with a lemon wedge, if desired.

Serves 2
Per serving: 88 cal (10% fat cal); 1g fat; 18.2g carbs; 3.4g fiber; 1.5g sugars; 5.1g protein.

Chef's Note: Old Bay seasoning comes to us from Maryland, where it's primarily served with locally caught crabs. A lemon wedge is always served as a garnish in this signature dish, as fresh lemon juice adds a nice dimension to the flavors in the Old Bay seasoning - try it!

Author Note: Old Bay seasoning is my favorite topping for kale and here I've jazzed the dish up a little by adding sweet onions and a bit of fresh garlic.

Source: "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi): "Jan 2013"
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Per Serving (excluding unknown items): 45 Calories; trace Fat (6.0%calories from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mgCholesterol; 17mg Sodium

Exchanges: 2 Vegetable; 0 Fruit; 0 Fat