Kale with Apples & Mustard

http://www.eatingwell.com/recipes/kale_with_apples_mustard.html

From EatingWell:  October/November 2005, EatingWell for a Healthy Heart Cookbook (2008)

Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.

4 servings, about 3/4 cup each | Active Time: 30 minutes | Total Time: 35 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1-1 1/2 pounds pounds kale, ribs removed, coarsely chopped (see Tip)
• 2/3 cup water
• 2 Granny Smith apples, sliced
• 2 tablespoons cider vinegar
• 4 teaspoons whole-grain mustard
• 2 teaspoons brown sugar
• Pinch of salt

Preparation

1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.

Nutrition

Per serving : 107 Calories; 4 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 18 g Carbohydrates; 2 g Protein; 3 g Fiber; 134 mg Sodium; 399 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 fruit, 1 1/2 vegetable, 1 fat (mono)

Tips & Notes

• Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.