Sweet n Sour Kale with Apples & Mustard - xp

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Sweet n Sour Kale with Apples & Mustard

1 tablespoon extra-virgin olive oil

1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)

2/3 cup water

2 Granny Smith apples, sliced

2 tablespoons cider vinegar

4 teaspoons whole-grain mustard

2 teaspoons brown sugar

Pinch of salt, or to taste

 

 

 

 

1. Heat oil in a Dutch oven over medium heat. Add kale and cook,

tossing with two large spoons, until bright green, about 1 minute. Add

water, cover and cook, stirring occasionally, for 3 minutes. Stir in

apples; cover and cook, stirring occasionally, until the kale is

tender, 8 to 10 minutes more.

2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small

bowl. Add the mixture to the kale, increase heat to high and boil,

uncovered, until most of the liquid evaporates, 3 to 4 minutes.

 

Yield: 4 servings, about 3/4 cup each

Active Time: 30 minutes

Total Time: 35 minutes

 

 

Per serving: 106 calories; 4 g fat (1 g sat, 3 g mono); 0 mg

cholesterol; 18 g carbohydrate; 2 g protein; 3 g fiber; 134 mg sodium.

 

Source: EatingWell Newsletter Online, 10.10.06

Formatted by Chupa Babi in MC: 10.10.06

 

A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped

leaves. When preparing kale for these recipes, remove the tough ribs,

chop or tear the kale as directed, then wash it--allowing some water

to cling to the leaves. The moisture helps steam the kale during the

first stages of cooking.

 

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