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Kale with Apples & Mustard

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

Your rating: None Average: 3.3 (32 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:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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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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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Preparation/ Technique
Braise/Stew
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Entertaining, formal
Vegan
Vegetarian
Type of Dish
Side dish, vegetable
Ethnic/Regional
American
Publication
EatingWell for a Healthy Heart Cookbook (2008)
October/November 2005
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