** Percentage Daily Values are based on a
2000 calorie diet. *Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.
1. Wash kale and strip leaves from stalk (tear or use paring knife).
2. Discard stalks and chop leaves into bite-sized pieces.
3. One-quarter pound will yield about 2 cups chopped.
4. Bring water to a boil in a large skillet (not a deep pot) that has a tight fitting lid.
5. Meanwhile, peel carrots and quarter lengthwise.
6. Cut the quarters into 1/2-inch pieces. Place the carrots and corn kernels, if uncooked, in the boiling water, reduce heat, cover skillet, and simmer for 5 minutes.
7. Add the chopped kale (and corn if precooked) to the skillet.
8. Cover and cook for 4 minutes. Water should be bubbling rather vigorously but not boiling over.
9. Sprinkle on salt to taste, stir to combine, and remove to a serving dish with a slotted spoon.
10. Serve hot. Serve with the broth from the skillet.
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Dietary Notes:
This recipe is very low-sodium with 58.5mg per serving, low-saturated fat with 0.5g per serving and low-cholesterol with 0mg per serving
This recipe is high in Vitamin A with 174% of your daily recommended intake per serving. This recipe is high in Vitamin C with 53% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Corn allergies.