Name: Southern Kale
Cook time: 50 min
Total time: 50 min
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; 0.25 teaspoon crushed red pepper

Southern Kale

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

By Sarah Fritschner

Updated on July 9, 2019

Cook Time:

50 mins

Total Time:

50 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate High Fiber Dairy-Free Gluten-Free Healthy Immunity Low Added Sugars

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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
¼ teaspoon crushed red pepper

Directions

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

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 Facts (per serving)

93	Calories
4g	Fat
8g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 93
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 3g	9%
Total Sugars 2g
Protein 6g	13%
Total Fat 4g	6%
Saturated Fat 1g	4%
Cholesterol 10mg	3%
Vitamin A 17754IU	355%
Vitamin C 53mg	59%
Folate 18mcg	4%
Sodium 412mg	18%
Calcium 95mg	7%
Iron 1mg	7%
Magnesium 27mg	6%
Potassium 371mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.