Southern Kale

Southern Kale

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From: EatingWell Magazine, October/November 2006

Kale becomes melt-in-your-mouth tender in this recipe. Assertive garlic and salty country ham stand up to kale's bold flavor.

Ingredients 4 servings

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  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons minced garlic
  • 2 ounces country ham, (see Note), pancetta or prosciutto, diced (about ½ cup)
  • 15 cups stemmed, torn and rinsed kale, (1-2 bunches)
  • 2 cups water
  • ¼ teaspoon crushed red pepper


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  1. Heat oil in a large high-sided skillet over medium-high heat. Add garlic, stir, and immediately add ham (or pancetta or prosciutto). Add kale by the handful, stirring to make room for more leaves. When all the kale has been added, add water and crushed red pepper; stir to combine. Bring to a simmer, cover and cook, stirring occasionally, for 15 minutes. Uncover and continue to simmer, stirring occasionally, until most of the water has evaporated and the kale is tender, 10 to 15 minutes more. Serve warm.
  • Note: Dry, salt-cured and aged between 90 and 180 days, country ham is potent, salty and delicious; a little goes a long way. You can find it online at and at

Nutrition information

  • Per serving: 93 calories; 4 g fat(1 g sat); 3 g fiber; 8 g carbohydrates; 6 g protein; 18 mcg folate; 10 mg cholesterol; 2 g sugars; 0 g added sugars; 17,754 IU vitamin A; 53 mg vitamin C; 95 mg calcium; 1 mg iron; 412 mg sodium; 371 mg potassium
  • Nutrition Bonus: Vitamin A (355% daily value), Vitamin C (88% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, ½ high-fat meat

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