SERVING SIZE . cup | SERVES 6 | PREP TIME 8 minutes
EXCHANGES 1 Vegetable, 1 Fat
Kale deserves a wider audience in this country. This vitamin- and fiber-packed vegetable is so easy to prepare.
1 1/2 lb kale
2 tsp sesame oil
2 garlic cloves, minced
1/4 cup low-fat, reduced-sodium chicken broth
1 Tbsp lite soy sauce
2 tsp toasted sesame seeds
Fresh ground pepper to taste
1. Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1-inch-wide strips.
2. In a wok, heat the oil. Add the garlic. Saute for 10 seconds. Add the kale with broth. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce.
3. Top the kale with sesame seeds and fresh ground pepper. Serve..
Calories 52, Calories from Fat 23; Total Fat 3 g, Saturated Fat 0 g, Trans Fat 0 g; Cholesterol 0 mg, Sodium 127 mg; Total Carbohydrate 6 g, Dietary Fiber 2 g, Sugars 3 g; Protein 2 g