This is a very different and tasty side dish. The recipe is from the American Heart Association's Quick & Easy Meals cookbook. Kale is rich in antioxidants, is a known anti-inflammatory, and contributes to a reduction in unhealthy cholesterol.
It's a snap to prepare. I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well.
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great. Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing). I rinsed and dried it & then coarsely chopped the entire bunch. (Cut out the tough stalks and discard them, or save them for soups.) It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.
2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan. Cook the onion for 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs. Cook for 2 to 3 minutes, or until lightly brown, stirring frequently. Transfer this mixture to a small bowl.
In the same skillet, stir together the kale and chicken broth. Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally. Add additional broth if necessary.
Stir the bread crumb mixture into the kale. Serve immediately.
Serves 6 (1/2 cup serving)
Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
Fiber: 2g
Sugars: 2g
Protein: 3g
