Southern Kale

From EatingWell: October/November 2006 — Subscribe Now!

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

4 servings

Active Time: 50 minutes

Total Time: 50 minutes

Nutrition Profile

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

Preparation

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; 6 g protein; 3 g fiber; 412 mg sodium; 371 mg potassium.

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

1/2 Carbohydrate Serving

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