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Kale with Apples & Mustard

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

Your rating: None Average: 3.3 (41 votes)

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



READER'S COMMENT:
"We really enjoyed it with pork. I would probably cut the amounts of mustard and brown sugar next time to see if that lightens the sweet-sour flavor but really a nice use of kale! "
Kale with Apples & Mustard Recipe

Makes: 4 servings, about 3/4 cup each

Active Time:

Total Time:

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.

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.

Nutrition

Per serving: 107 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 2 g protein; 3 g fiber; 134 mg sodium; 399 mg potassium.

Nutrition Bonus: Vitamin A (170% daily value), Vitamin C (100% dv).

Carbohydrate Servings: 1

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


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