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

Source: EatingWell Magazine, October/November 2005




Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.


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 Facts

about 3/4 cup
129 calories; protein 5g; carbohydrates 20.7g; dietary fiber 4.9g; sugars 11.5g; fat 4.6g; saturated fat 0.6g; vitamin a iu 11353.5IU; vitamin c 138.7mg; folate 159.9mcg; calcium 177mg; iron 1.7mg; magnesium 56.9mg; potassium 625.1mg; sodium 146.6mg; thiamin 0.1mg; added sugar 2g.

1/2 fruit, 1.5 vegetable, 1 fat (mono)