Peppered Kale with Pine Nuts and Garlic

Peppered Kale with Pine Nuts and Garlic
Serves 4
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  1. 1 cup low sodium chicken stock
  2. 2 cloves garlic, thinly sliced
  3. 1/4 tsp crushed red pepper
  4. 2 lb. tender, young Kale, washed and coarsely chopped
  5. 1/8 tsp freshly grated nutmeg
  6. salt and pepper to taste
  7. Juice of 1/2 lemon
  8. 2 T toasted pine nut
  1. Bring the chicken stock to a slow boil and add the garlic, cook for one minute. Add the crushed red pepper and kale, cover with a lid and turn the heat down to medium low, cook for about 5 minutes tossing occasionally.
  2. Uncover the pot and add the nutmeg, salt and pepper and fresh lemon juice. Cook for an additional 2 minutes or until most of the stock has been absorbed and the greens are tender. Toss in the pine nuts and serve immediately.
Healthy changes and substitutions
  1. Instead of sautéing in fat, we braised the kale in chicken stock, keeping it tender and moist with no additional fat added.
  2. Using low sodium chicken stock keeps the sodium content low in this dish and allows the spices flavors to shine through.
  3. Adding pine nuts to this dish adds a nice crunch and buttery flavor with a minimum of additional fat.
Cooking Tips
  1. It is very important to wash greens very well before cooking, not only for food safety but also to avoid grit in your recipe. The easiest way to wash greens like this is to fill up your (clean) sink with cold water and submerge the greens for a few minutes, swishing around occasionally. All the dirt and grit should settle to the bottom.
  2. If your greens are more mature, you may need to remove the stems of them by cutting up the center of the leaves on either side of the stem to remove it.
  3. You can change up the flavor profile of this dish by using ginger, soy sauce and sesame seeds for an asian flare.
Nutritional Facts
  1. One cup of kale contains 33 calories and over 100% of the RDA of vitamin A, vitamin C as well as being a good source for the minerals copper, potassium and iron.
  2. Kale contains over seven times the RDA for vitamin K which is necessary for many bodily functions such as blood clotting and bone health as well as being a powerful tool for antioxidant activity.
  3. Kale is a cruciferous vegetable that helps with lowering blood cholesterol levels and reducing the risk of heart disease. This beneficial quality is increased when kale is cooked instead of raw.
Robin Shea
By | 2016-05-02T02:07:17+00:00 March 2nd, 2016|80% Healthy Recipes, 80% Salads, 80% Side Dish|Comments Off on Peppered Kale with Pine Nuts and Garlic