Kale and Potatoes

[Guest guest]

This recipe comes from DrWeil's morning newsletter.

BL

 

DrWeil.com

 

Potatoes with Kale Kale is a leafy green vegetable that is too often used only

as a garnish in restaurants. It is actually quite tasty and nutritious. Kale

develops a lively flavor if stir-fried or sautéed just until the leaves turn

bright green. Choose kale that is dark green, avoiding leaves that are wilted or

yellow. Kale is a very good source of calcium and is a member of the

cancer-protective family of cruciferous vegetables. Perhaps everybody's favorite

vegetable, potatoes provide some vitamin C and potassium. They round this dish

out with their starchy presence. This recipe is perfect for a quick weeknight

dinner -- you can prepare the potatoes in advance and add the kale just before

mealtime.

 

1 pound medium red potatoes

4 cups shredded kale (see procedure below)

2 tablespoons olive oil

1 large onion, chopped

Salt to taste

 

1. Cover the potatoes with water and boil them until tender. Peel while hot,

then cool in cold water and drain. Cut into thick slices. Refrigerate if you are

cooking the potatoes in advance.

 

2. Just before serving, wash the kale, drain, and remove the stems and midribs.

Stack leaves, roll up lengthwise, and shred crosswise. (I much prefer smooth

varieties to curly ones; my favorite is Red Russian.)

 

3. In a large skillet, heat the olive oil and add the onion. Sauté over

medium-high heat, stirring, until onion just begins to brown.

 

4. Add kale, tossing it about until it all wilts. Reduce heat to medium and

stir-fry kale for 5 minutes.

 

5. Add the potatoes and cook until they are heated through. Season to taste and

serve.

 

 

 

 

Serves 6

 

Nutrients Per Serving

 

Calories: 135.9

Protein: 3.5 grams

Fat: 5.0 grams

Saturated Fat: 0.7 grams

Monounsat Fat: 3.3 grams

Polyunsat Fat: 0.6 grams

Carbohydrate: 20.5 grams

Fiber: 3.3 grams

Cholesterol: 0.0 mg

Vitamin A: 6,366.3 IU

Vitamin E: 1.3 mg/IU

Vitamin C: 51.7 mg

Calcium: 72.1 mg

Magnesium: 33.7 mg

 

 

 

Copyright 2002 Polaris Health, LLC

All material provided on the DrWeil.com Web site is provided for informational

or educational purposes only. Consult a physician regarding the applicability of

any opinions or recommendations with respect to your symptoms or medical

condition.

******************************************************

My food,' said Yahshua, 'Is to do the will

of Him who sent me and to finish His work.

 

Yochanan 4:34

 

Baruch haba b'shem Adonai

 

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[Guest guest]

Mmmm-MMMM! We eat a lot of kale in this household! It's a bit

too tough for my taste raw, but once it's cooked, it has a

delightfully firm texture and flavour. I use it in stews and

soups often.

 

Deborah

 

>Kale is a leafy green vegetable that is too often used only as a

garnish in restaurants. It is actually quite tasty >and

nutritious. Kale develops a lively flavor if stir-fried or

sautéed just until the leaves turn bright green. >Choose kale

that is dark green, avoiding leaves that are wilted or yellow.

Kale is a very good source of >calcium and is a member of the

cancer-protective family of cruciferous vegetables.