Kale with Caramelized Onion - 16g Carbs, 2g Fiber OR 6.7g Carbs, 2.5g Fiber, 2.1g Sugar
{See Nutrition for option to omit salt and honey}
From: www.health.com
Good to Know
On its own, kale won't win any flavor awards, but this recipe turns the calcium- and fiber-rich vegetable into a dish that will tickle your taste buds. The caramelized onions bring out the sweet, earthy flavor of the kale, and create a side dish with under 100 calories.
Prep: 4 min
Cook: 16 min
2 tsp olive oil
1 1/2 cups chopped red onion
2 tsp honey
3/4 tsp salt
1/4 tsp pepper
1 (10-oz) bag prewashed chopped kale or spinach
1. Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 7 minutes or until golden. Add honey, salt, and pepper; cook 2 minutes.
2. Add kale; cover, reduce heat to medium-low, and cook 6 minutes or just until kale is tender, stirring after 3 minutes.
Servings: 4
Serving size: 1 cup
Nutrition per Serving: 92 Calories, 3g Fat, 0g Saturated Fat, 2g Monounsaturated Fat, 0g Polyunsaturated Fat, 0mg Cholesterol, 3g Protein, 16g Carbs, 2g Fiber, 1mg Iron, 243mg Sodium, 110mg Calcium
Nutrition From: www.caloriecount.about.com
Without honey or salt!
Servings: 4
Serving size: 1 cup
Serving Size: 117 g
Nutrition per Serving: 55 Calories, 23 Calories from Fat, 2.6g Total Fat, 0mg Cholesterol, 56mg Sodium, 460mg Potassium, 6.7g Total Carbs, 2.5g Dietary Fiber, 2.1g Sugars, 2.3g Protein
Vitamin A 133% - Vitamin C 44% - Calcium 7% - Iron 11%
Nutrition Grade: A
Good points:
No cholesterol
High in calcium
High in dietary fiber
High in iron
Very high in manganese
Very high in magnesium
Very high in potassium
High in riboflavin
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
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