LOW FAT: Braised Kale With Garlic

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* Exported from MasterCook *

 

Braised Kale With Garlic

 

Recipe By : Everyday Cooking with Dr. Dean Ornish, page 181

Serving Size : 4 Preparation Time :0:00

Categories : Side Dishes Vegetables

Ornish: Everyday Cooking

 

Amount Measure Ingredient -- Preparation Method

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3 bunches fresh kale

(3 to 4 pounds)

2 tablespoons soy sauce

6 large garlic cloves -- thinly sliced

 

SERVES 4

 

You can cook any sturdy greens this way, although some take longer than

others. Fresh spinach, for example, wilts in just a minute or two. If you

can find them fresh in your market, you can substitute mustard, collard,

turnip or beet greens, or chard. These dark leafy greens are rich sources

of vitamins A and C and are packed with flavor, too.

 

From Elizabeth Kapstein, Chef, Dr. Ornish Program for Reversing Heart

Disease at Beth Israel Medical Center, New York, New York.

 

Wash greens well. Remove and discard tough ribs and stems. Slice leaves

into 1/2-inch-wide ribbons.

 

Bring 1 1/2 cups water and soy sauce to a boil in a large pot over moderate

heat. Add garlic and simmer, uncovered, for 1 minute; do not let garlic

brown. Add greens, toss to coat with seasonings, cover, and cook until

greens are wilted and tender, about 5 minutes. If too much liquid remains

in the pan, uncover and simmer until juices are reduced and concentrated.

 

TIP: To wash any leafy greens, such as kale or spinach, fill a sink with

cold water. Add the greens, swish them several times, then lift them out

to a sieve or colander, leaving dirty water behind. Repeat with fresh

water if necessary.

 

Serving size: 3/4 cup, Calories: 39, Fat: 0.4 g, Cholesterol: 0 mg,

Carbohydrate: 7.7 g, Protein: 2.6 g Sodium: 1288 mg.

 

 

 

 

 

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