Spicy Sautéed Kale

Leslie Beck, RD See Bio

Copyright © Leslie Beck, 2015.

Registered Dietitian Leslie Beck is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements. www.lesliebeck.com

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This recipe is a delicious way to increase your intake of leafy green vegetables in 2015. Gram for gram, kale outshines most other leafy green vegetables when it comes to vitamins A, C, E and K. And it’s an outstanding source of lutein, an antioxidant linked to a lower risk of macular degeneration.

 

1 tbsp (15 ml) olive oil

2 cloves garlic, crushed

8 cups(2 L) kale, washed and trimmed, stems removed and torn into bite-sized pieces

1/3 cup (75 ml) water

1 tbsp (15 ml) red wine vinegar

1/4 tsp (1 ml) red pepper flakes, or to taste

1/4 tsp (1 ml) coarse sea salt, or to taste

Freshly ground black pepper, to taste

 

Heat oil in a skillet over medium heat; add garlic and sauté for one minute.

 

Add kale, water, red wine vinegar, red pepper flakes, salt and pepper to skillet.

 

Cover and steam for 10 to 12 minutes, or until kale is wilted and tender.

 

Remove from heat and serve immediately.

 

Serves 4.

 

Per serving: 46 calories, 1.5 g protein, 1 g total fat (0 g saturated fat), 3 g carbohydrate, 1.2 g fibre, 0 mg cholesterol, 150 mg sodium

 

From Leslie Beck’s Healthy Kitchen © Leslie Beck, 2012. Reprinted by permission from Penguin Random House


Copyright © Leslie Beck, 2015.

Registered Dietitian Leslie Beck is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements. www.lesliebeck.com

 

 

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