Recipe: Sweet apple-walnut kale
Posted on Apr. 29, 2014 (
This sweet, rich dish may become your new go-to recipe for incorporating more kale into your diet. Kale is a powerhouse of nutrients like vitamins A and C, folic acid, calcium, and iron.
1 bunch kale
1 tablespoon butter
½ apple, very thinly sliced
½ cup walnuts (or any nut of choice), coarsely chopped
1 tablespoon unrefined cane sugar or brown sugar
1 teaspoon extra-virgin olive oil
2 to 3 tablespoons apple juice or cider
1 tablespoon light soy sauce (or a gluten-free option)
2 teaspoons unfiltered apple cider vinegar
Pull away the kale leaves from the stems before washing. Wash carefully by filling your sink with cold water and submerging the greens. If the water has sediment, drain the sink and repeat. Tear the leaves into bite-size pieces. Melt butter in large skillet over medium-low heat. Add apple and walnuts, and sauté for a few minutes. Sprinkle sugar over apple and walnuts and stir to coat evenly. When apple is soft, add kale leaves and sauté over medium heat until leaves begin to turn brilliant green.
In a small bowl, combine olive oil, juice and soy sauce. Pour into skillet. Cover tightly. Cook until leaves are tender, 5 to 7 minutes. Taste to check for doneness. Greens should be tasty, not bitter— still green not gray. Dress with vinegar before serving.
I used a 5 ounce package of pre-stemmed, pre-washed kale. To actually get four servings, you probably want to use the equivalent of 7-8 ounces, since it cooks down so much.
Makes 4 servings. Per serving: 210 calories, 14g fat, 3g saturated fat, 10mg cholesterol, 20mg sodium, 20g carbohydrate, 4g fiber, 6g protein.
Recipe provided by Denise Allen, Registered Dietitian at MultiCare Center for Healthy Living
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