Kale with Apples & Mustard

Rating: 3.38 stars
8 Ratings
  • 5 star values: 1
  • 4 star values: 3
  • 3 star values: 2
  • 2 star values: 2
  • 1 star values: 0

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

EatingWell Test Kitchen
Source: EatingWell Magazine, October/November 2005

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Recipe Summary

total:
35 mins
Servings:
4
Nutrition Profile:
Heart Healthy
Low-Calorie
High Fiber
Dairy-Free
Diabetic Appropriate
Gluten-Free
Vegetarian
Vegan
Low Sodium
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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

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

Serving Size: about 3/4 cup
Per Serving:
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.
Exchanges:

1/2 fruit, 1.5 vegetable, 1 fat (mono)
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Reviews (4)

Read More Reviews
8 Ratings
  • 5 star values: 1
  • 4 star values: 3
  • 3 star values: 2
  • 2 star values: 2
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 4 stars
12/12/2013
Tasty and quick using frozen kale I prepared this using frozen chopped kale. I cooked the kale in the microwave for 4 minutes stirred and added the apple before cooking another 3 minutes. I used roasted garlic whole grain mustard (another eating well recipe) in place of the mustard in the recipe. This was delicious and I will make it again. I reheated leftovers with a bit of cooked bulgar--yummy all mixed together. Pros: Highly nutritious; easy; reheats well Cons: Color not beautiful Read More
feetonground2007@hotmail.com
Rating: 4 stars
06/07/2014
My family loves kale. This was a delicious recipe but I think I prefer more savory recipes for kale than this sweeter one. It would be awesome with pork though. Read More
EatingWell User
Rating: 2 stars
11/03/2011
Waste of two good apples I love cooked apples but didn't like the way these tasted. Odd flavor. Too pungent I guess. Pros: Felt like it was really healthy Cons: Flavor was just not what I liked Read More
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EatingWell User
Rating: 3 stars
10/30/2011
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! Read More
EatingWell User
Rating: 2 stars
02/07/2012
ok not great I also had extra kale and decided to try this recipe since we like sweet and sour. It was ok but wouldn't make again unless I find a good recipe for kale and had some leftover kale. I think I cut the apple too thin since they were mush in the 8 minutes. Pros: healthy Read More
govinda8
Rating: 4 stars
01/03/2012
Perfect way to use extra kale I had half a pound of fresh kale leftover from some tomato and kale soup so I thought I'd use it up. I halved the recipe and used a small granny smith and it came out perfectly! I used horseradish mustard because that's what I had but it pairs well with the strong cider vinegar. I grew up eating kale cooked with cider vinegar sugar and salt so maybe I liked this because I knew how it would taste? The apple did a great job of sweetening and tenderizing the kale leaves. I will def. whip this up again since it took one pot a knife and 10 minutes. Pros: easy quick healthy cheap Read More
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EatingWell User
Rating: 5 stars
11/04/2014
Thanks for Sharing! Been looking for this recipe! My husband hates kale but now that I've found this recipe again I might be able to sway him to the kale side! I found this recipe back in 2005 in the Eating Well magazine but lost it and haven't been able to find it until today! I can't wait to try this again. Cooking the kale makes it easier and milder and the mustard and apple flavoring really compliment the kale. I might try to add some watercress to give it an extra punch. Pros: easy quick flavorful Cons:... none Read More
Rebecca Grenier
Rating: 3 stars
10/30/2011
Make sure to cook the kale more than enough. I did not enjoy the sweet and sour flavor of this dish. Sorry it seems so healthy! Read More
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