Kale with Garlic and Peppers

Yield: 4 servings (serving size: 1 cup kale mixture)
Source: Cooking Light Website, October 2005
CL Comments: Although you can find kale in supermarkets year-round, this member of the cabbage family is at its peak flavor in cool-weather months. Kale also brings a good dose of protein and iron to this side dish, and the jalapeño pepper adds a pleasant kick. You can substitute collard greens for kale, if you prefer.
Amy's Comments: Perfectly seasoned and quite tasty! I realize now that I dont like Kale (texture) as much as collards, so next time I will make this with collards!


2 teaspoons olive oil
2 cups sliced red bell pepper (about 2 medium)
1 tablespoon chopped seeded jalapeño pepper (about 1 small)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
14 cups chopped kale, stems removed (about 1 pound)
1/2 cup organic vegetable broth (such as Swanson Certified Organic)
1 garlic clove, minced
Lemon wedges (optional)


  1. Heat olive oil in a Dutch oven over medium-high heat. Add red bell pepper, jalapeño, salt, and black pepper; sauté 3 minutes or until tender. Add chopped kale and broth; cover. Reduce heat to medium-low; cook 10 minutes or until tender, stirring once. Stir in garlic; increase heat to medium. Cook, uncovered, for 2 minutes or until liquid evaporates. Serve with lemon wedges, if desired.


Healthy Units: 3 per serving or Core
CALORIES 157(24% from fat); FAT 4.1g (sat 0.6g,mono 1.8g,poly 1.1g); PROTEIN 8.4g; CHOLESTEROL 0.0mg; CALCIUM 323mg; SODIUM 321mg; FIBER 4.9g; IRON 4.3mg; CARBOHYDRATE 28.2g

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