Braised Kale Recipes

Braised Kale Recipes - How Foods Fight Cancer

MAKES ABOUT 3 CUPS (3 SERVINGS)

Kale is a good source of calcium and several phytochemicals that are known to fight cancer.
There are many different varieties of kale, each with its own distinctive texture and flavor. A
variety of curly green kale is widely available in grocery stores. Two favorites that arenft as common are red Russian and lacinato; these are mainly sold at natural food stores, farmersf markets, and specialty supermarkets. For a slightly different flavor, substitute collard greens for the kale for a traditional Southern favorite.

1 large bunch kale (about 1 pound)
1.4 cup water or vegetable broth
3 to 4 garlic cloves, minced or thinly sliced
2 tablespoons soy sauce, or 1.2 teaspoon salt


1. Wash the kale thoroughly and remove any tough stems. Cut or tear
the leaves into small pieces. Set aside.

2. Heat the water in a large skillet. Add the garlic and cook and stir
over medium-high heat for about 1 minute, until it begins to soften.
Do not let the garlic brown.

3. Lower the heat to medium and stir in the kale. Sprinkle with the soy
sauce, if using. Cover and cook for 3 to 5 minutes, stirring frequently.
Add extra water, 1 tablespoon at a time, if the kale begins to stick.
The kale is done when it is bright green and tender. If you are using
salt instead of soy sauce, transfer the kale to a serving dish, sprinkle
it with the salt, and toss to mix. Serve at once.

4. Stored in a covered container in the refrigerator, leftover Braised
Kale will keep for up to 2 days.

PER SERVING: 40 calories; 0.5 g fat; 0.1 g saturated fat; 10.1% calories from fat; 0 mg cholesterol;
2.8 g protein; 7.9 g carbohydrate; 1.2 g sugar; 2.3 g fiber; 633 mg sodium; 84 mg calcium; 1.2
mg iron; 44.6 mg vitamin C; 8700 mcg beta-carotene; 0.9 mg vitamin E