Sauteed Broccoli & Kale with Toasted Garlic Butter - 9g Carbs, 4g Fiber, 1g Sugars
From: EatingWell Magazine, November/December 2015 - By: Lia Huber
In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. Serve this healthy recipe alongside roasted chicken, turkey or ham—or on top of your favorite whole grain, such as quinoa or farro.
Nutrition profile: Egg Free, Gluten-Free, Healthy Immunity, High Fiber, Low-Calorie, Low Carbohydrate, Low Sodium
Active: 45 min
Ready In: 45 min
Servings: 12
2 bunches kale (about 1 1/2 lb), preferably lacinato
1 cup water, divided
2 large heads broccoli, trimmed and cut into florets (about 12 cups)
2 Tbsp extra-virgin olive oil, divided
4 Tbsp unsalted butter
5 cloves garlic, thinly sliced
1/4 tsp crushed red pepper, plus more for garnish
3/4 tsp fine sea salt (optional)
Maldon sea salt (optional)
Remove tough stems and ribs from kale; coarsely chop the greens. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. Transfer to a colander. Cook broccoli the same way with the remaining 1/2 cup water. Transfer the kale to a large bowl; drain the broccoli in the colander. Wipe the pan dry. Heat 1 tablespoon oil in the pan over medium-high heat. Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat the remaining 1 tablespoon oil in the pan. Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Drizzle the butter over the vegetables and sprinkle with ¾ teaspoon salt; gently toss to combine. Serve topped with a sprinkling of Maldon sea salt and crushed red pepper, if desired.
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. Finish with Steps 2-3 just before serving.
Servings: 12
Serving size: about 3/4 cup
Nutrition per Serving: 105 calories; 7 g fat(3 g sat); 4 g fiber; 9 g carbohydrates; 5 g protein; 131 mcg folate; 10 mg cholesterol; 1 g sugars; 0 g added sugars; 7,928 IU vitamin A; 135 mg vitamin C; 123 mg calcium; 1 mg iron; 187 mg sodium; 516 mg potassium
Nutrition Bonus: Vitamin C (225% daily value), Vitamin A (159% dv), Folate (33% dv)
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1 fat
Posted by: chefgloria1030@yahoo.com
| Reply via web post | • | Reply to sender | • | Reply to group | • | Start a New Topic | • | Messages in this topic (1) |
No comments:
Post a Comment