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Have you made Basic No-Fat, No-Fuss, Colorful Kale?
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Rating: 5/5 (1 vote cast)

Meal Type:
Total Time:
Cook Method: Stove
     Serving Size: 4 - Change
Nutritional Facts
Servings Per Recipe: 4

Amount Per Serving
Calories 252
% Daily Value**
Total Fat 3g
Saturated Fat 1g
Unsaturated Fat 1g
Cholesterol 0mg
Sodium 59mg
Total Carbohydrate 52g
Dietary Fiber 1g
Sugars 2g
Protein 7g
Vitamin A  174%Vitamin C  53%
Calcium  5%Iron  13%
Potassium  11%Vitamin E  1%
** Percentage Daily Values are based on a 2000 calorie diet.
*Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.

Basic No-Fat, No-Fuss, Colorful Kale

Date Added: June 11, 2009


3/4 Pound Kale Swiss Chard
2 Cups Water lukewarm (110 to 115
3 Carrots shredded
1 1/2 Cups Corn preferably cut from cobs
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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.
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