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Southern Kale

:  October/November 2006

Your rating: None Average: 3.9 (21 votes)

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


Southern Kale Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons minced garlic
  • 2 ounces country ham, (see Note), pancetta or prosciutto, diced (about 1/2 cup)
  • 15 cups stemmed, torn and rinsed kale, (1-2 bunches)
  • 2 cups water
  • 1/4 teaspoon crushed red pepper

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Preparation

  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.

Tips & Notes

  • 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 country-ham.com and at countryham.org.

Nutrition

Per serving: 93 calories; 4 g fat ( 1 g sat , 2 g mono ); 10 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 6 g protein; 3 g fiber; 412 mg sodium; 371 mg potassium.

Nutrition Bonus: Vitamin A (360% daily value), Vitamin C (90% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1/2 high-fat meat


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Recipe Categories

Style/Theme
Entertaining, casual
Type of Dish
Side dish, vegetable
Ethnic/Regional
American
Southern/Soul
Ease of Preparation
Moderate
Total Time
1 hour or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Pork
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Kwaanza
Mardi Gras
Publication
October/November 2006
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