Kale and Potatoes

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Kale and Potatoes

 

 

This recipe comes from DrWeil's morning newsletter. BL

 

DrWeil.com

 

Potatoes with Kale Kale is a leafy green vegetable that is too often

used only

as a garnish in restaurants. It is actually quite tasty and

nutritious. Kale

develops a lively flavor if stir-fried or sautéed just until the

leaves turn

bright green. Choose kale that is dark green, avoiding leaves that

are wilted or

yellow. Kale is a very good source of calcium and is a member of the

cancer-protective family of cruciferous vegetables. Perhaps

everybody's favorite

vegetable, potatoes provide some vitamin C and potassium. They round

this dish

out with their starchy presence. This recipe is perfect for a quick

weeknight

dinner -- you can prepare the potatoes in advance and add the kale

just before

mealtime.

 

1 pound (450g) medium red potatoes

4 cups shredded kale (see procedure below)

2 tablespoons (30 ml) olive oil

1 large onion, chopped

Salt to taste

 

1. Cover the potatoes with water and boil them until tender. Peel

while hot,

then cool in cold water and drain. Cut into thick slices.

Refrigerate if

you are cooking the potatoes in advance.

 

2. Just before serving, wash the kale, drain, and remove the stems

and midribs.

Stack leaves, roll up lengthwise, and shred crosswise. (I much

prefer smooth

varieties to curly ones; my favorite is Red Russian.)

 

3. In a large skillet, heat the olive oil and add the onion. Sauté

over

medium-high heat, stirring, until onion just begins to brown.

 

4. Add kale, tossing it about until it all wilts. Reduce heat to

medium and

stir-fry kale for 5 minutes.

 

5. Add the potatoes and cook until they are heated through. Season

to taste and

serve.

 

Serves 6

 

 

Nutrients Per Serving

 

Calories: 135.9

Protein: 3.5 grams

Fat: 5.0 grams

Saturated Fat: 0.7 grams

Monounsat Fat: 3.3 grams

Polyunsat Fat: 0.6 grams

Carbohydrate: 20.5 grams

Fiber: 3.3 grams

Cholesterol: 0.0 mg

Vitamin A: 6,366.3 IU

Vitamin E: 1.3 mg/IU

Vitamin C: 51.7 mg

Calcium: 72.1 mg

Magnesium: 33.7 mg

 

 

 

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