Asian-Style Kale - 7g Carbs, 2g Fiber
From: The Washington Post - Recipe Source: from Northern Virginia cooking instructor Robyn Webb.
This recipe is from Robyn Webb, a cooking instructor, who says she
is particularly fond of using dino kale, but any kind can be
substituted here. Serve this dish with marinated, grilled chicken
and either steamed brown rice or cooked udon or soba noodles.
Cuisine: Asian
Course: Side Dish
Features: Fast, Meatless, Vegan, Healthy
Servings: 4
3/4 lb (1 large bunch) kale*
2 to 3 teaspoons sesame oil
1 small shallot, minced
1 to 2 clove garlic, minced
1/4 cup (2 thin) minced scallions, both white and light green parts
1 tsp finely grated ginger root
1 Tbsp low-sodium soy sauce
1 Tbsp toasted sesame seeds*, for garnish
Wash the kale thoroughly to remove all grit. Discard the tough ribs, and
coarsely chop the kale leaves.
In a large skillet or heavy wok, heat the sesame oil over medium heat.
Add the shallot, garlic, scallions and ginger root and cook for about
1 minute to release the aromas. Add the kale a bunch at a time and cook
3 to 4 minutes, or until the leaves have softened a bit but the kale
retains its shape. Remove from heat and add the soy sauce. Divide among
individual plates, sprinkle with toasted sesame seeds, if using, and
serve hot.
ABOUT COOKED KALE: Some people like their greens on the softer side.
For this recipe, author Robyn Webb suggests two techniques to achieve
that result:
After the 3 to 4 minutes' cooking time (but before the soy sauce is
mixed in), add water, cover and let steam to desired texture. Continue
the recipe with the soy sauce step as stated in the recipe directions.
The kale can first be plunged into boiling water and cooked for 3 to
4 minutes, then drained. Proceed with cooking the shallots and then
add the kale as stated in the recipe directions.
NOTE: To toast sesame seeds:
Heat them in a dry skillet over medium heat or in a 325-degree oven,
shaking the pan frequently, until lightly browned and fragrant, 4 to
8 minutes. Watch carefully; they burn easily.
Servings: 4
Nutrition per Serving:
67 Calories, 4g Fat, 1g Saturated Fat, 0mg Cholesterol, 174mg Sodium,
7g Carbs, 2g Dietary Fiber, n/a Sugar, 3g Protein
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