Creamed Kale

Creamed Kale

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From: EatingWell Magazine, September/October 2015

Kale is simmered with leeks and garlic then “creamed” with flour and milk in this healthy take on creamed spinach. Serve alongside steak or roast chicken and a baked potato.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 tablespoons extra-virgin olive oil
  • 1 cup sliced leek, white and light green parts only (see Tip)
  • 12 cups chopped kale or collards (about 1 large bunch)
  • 2 cloves garlic, minced
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground pepper
  • ¼- ¾ cup water, as needed
  • 2 tablespoons all-purpose flour
  • 1½ cups reduced-fat milk
  • Pinch of nutmeg (optional)

Preparation

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  1. Heat oil in a large pot over medium heat. Add leek and cook, stirring frequently, until starting to soften, 1 to 2 minutes. Add greens, garlic, salt and pepper; cook, stirring often, until very soft, 10 to 20 minutes, adding water ¼ cup at a time if the greens start to stick. Sprinkle with flour and cook, stirring, for 30 seconds. Stir in milk and nutmeg (if using); cook, stirring, until just starting to boil and thicken, 1 to 2 minutes. Serve hot.
  • Trim leeks, split lengthwise and wash in plenty of water until no grit remains.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 109 calories; 6 g fat(1 g sat); 2 g fiber; 10 g carbohydrates; 4 g protein; 65 mcg folate; 5 mg cholesterol; 4 g sugars; 0 g added sugars; 3,561 IU vitamin A; 41 mg vitamin C; 133 mg calcium; 1 mg iron; 184 mg sodium; 279 mg potassium
  • Nutrition Bonus: Vitamin A (71% daily value), Vitamin C (68% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 3 vegetable, 1 fat

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