The Veggie Table: Kale for St. Paddy’s Day
This month has me seeing green and not just because of St. Patrick's Day. I'm thinking dark leafy greens. Leafy greens are like the little black dress of produce -- they go with just about everything. Eat greens raw in a salad, stirred into a soup or sautéed for a side dish.
If you’re used to cooking cabbage for your St. Patrick’s Day meal, why not change up your repertoire by adding some kale in your cuisine? Loaded with powerful antioxidants, kale is actually a form of cabbage, too. It’s hearty enough to stand up in soups and stews, but I like simple presentations such as Kale Chips and Kale with Raisins and Pine Nuts.
You'll gobble up these ight and crispy veggie chips in no time and not feel guilty.
Preheat the oven to 350 degrees Fahrenheit. Wash the kale leaves and cut them into two-inch pieces. Try to make the pieces all the same size or they will not cook at the same rate. Spray a baking sheet with oil and place the pieces of kale on it in a single layer. Spray lightly with oil, if desired, and sprinkle with sea salt.
Bake for 7 minutes. Turn the chips over and bake for 3 to 7 more minutes, until crispy and edges just begin to brown. Cool and eat. For a spicy kick, sprinkle on chili powder and sea salt before baking.
Calories: 20; Total Fat: 0.5 grams; Saturated Fat: 0 gram; Total Carbohydrate: 3 grams; Protein: 1 gram; Sodium: 135 milligrams; Cholesterol: 0 milligrams; Fiber: 1 gram
The plump raisins balance out the bitter bite of kale. The sweet and nutty combo of this side dish is sure to please.
1 large bunch of kale, about 3/4 pound, center stems removed, washed and cut
Toast pine nuts in a skillet until they brown and become fragrant.
Sautee the garlic in olive oil for a minute, then add kale while it's still slightly wet. Stir for a minute then cover with a tight-fitting lid. If water dries up, add a tablespoon at a time as needed.
Once kale is wilted, add raisins and pine nuts. Serve as a side dish or on top of whole-wheat pasta.
Calories: 240; Total Fat: 12 grams; Saturated Fat: 1.5 grams; Total Carbohydrate: 34 grams; Protein: 5 grams; Sodium: 210 milligrams; Cholesterol: 0 milligrams; Fiber: 6 grams
For more green recipes, check out my Diet.com video, which include ideas for collard greens and bok choy.