Name: Creamed Kale
Cook time: 30 min
Total time: 30 min
Ingredients: 2 tablespoons extra-virgin olive oil; 1 cup sliced leek, white and light green parts only (see Tip); 12 cups chopped kale or collards (about 1 large bunch); 2 cloves garlic, minced; 0.75 teaspoon kosher salt; 0.5 teaspoon ground pepper; 1/4-3/4 cup water, as needed; 2 tablespoons all-purpose flour; 1.5 cups reduced-fat milk; Pinch of nutmeg (optional)

Creamed Kale

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Kale is simmered with leeks and garlic then “creamed” with flour and milk in this healthy take on creamed spinach. Serve alongside steak or roast chicken and a baked potato.

Breana Lai Killeen, M.P.H., RD

Updated on July 9, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Heart Healthy Low-Calorie Low Carbohydrate Diabetes Appropriate Vegetarian Low Sodium Healthy Immunity Healthy Pregnancy Low Added Sugars

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Ingredients

2 tablespoons extra-virgin olive oil
1 cup sliced leek, white and light green parts only (see Tip)
12 cups chopped kale or collards (about 1 large bunch)
2 cloves garlic, minced
¾ teaspoon kosher salt
½ teaspoon ground pepper
1/4-3/4 cup water, as needed
2 tablespoons all-purpose flour
1 ½ cups reduced-fat milk
Pinch of nutmeg (optional)

Directions

Heat oil in a large pot over medium heat. Add leek and cook, stirring frequently, until starting to soften, 1 to 2 minutes. Add greens, garlic, salt and pepper; cook, stirring often, until very soft, 10 to 20 minutes, adding water 1/4 cup at a time if the greens start to stick. Sprinkle with flour and cook, stirring, for 30 seconds. Stir in milk and nutmeg (if using); cook, stirring, until just starting to boil and thicken, 1 to 2 minutes. Serve hot.

Tips

Trim leeks, split lengthwise and wash in plenty of water until no grit remains.

Nutrition Facts (per serving)

109	Calories
6g	Fat
10g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 109
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 2g	6%
Total Sugars 4g
Protein 4g	8%
Total Fat 6g	8%
Saturated Fat 2g	8%
Cholesterol 5mg	2%
Vitamin A 3561IU	71%
Vitamin C 41mg	45%
Folate 65mcg	16%
Sodium 184mg	8%
Calcium 133mg	10%
Iron 1mg	5%
Magnesium 27mg	6%
Potassium 279mg	6%

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.