Sound Bites | Nutritious Nibbles

Nutritious Nibbles
    
The Suburban Chef
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Sautéed Kale
(adapted from the Food Network)

If you've never tried kale, this is a great time of year to do so. You can find it easily at any local farmer's market and it's simple to prepare. Packed with lutein, beta-carotene and kaempferol – powerful anti-cancer nutrients, this leafy green should be on your shopping list year round.

Ingredients:
1 1/2 pounds young kale, stems and leaves coarsely chopped
3 Tbsp. olive oil
2 cloves garlic, thinly sliced
1/2 cup vegetable or low sodium chicken broth or water
salt and pepper to taste
2 tablespoons balsamic vinegar

Preparation:
  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add the garlic and cook until soft, but not colored.
  3. Raise heat to high, add the stock and kale and toss to combine.
  4. Cover and cook for 5 minutes.
  5. Remove cover and continue to cook, stirring until all the liquid has evaporated.
  6. Season with salt and pepper to taste and add vinegar.
Serves 8

Nutrition Information per serving: 90 calories, 5 grams fat, 9 grams carbohydrate, 1.7 grams fiber, 3 grams protein, 0 mg cholesterol, 84 mg sodium

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