vegan: potatoes and kale with onion

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* Exported from MasterCook *

 

Red Potatoes with Kale

 

Recipe By :Jennifer Raymond

Serving Size : 4 Preparation Time :0:00

Categories : Side Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 red potatoes

8 ounces kale -- (1bunch)

1 onion -- thinly sliced

2 garlic cloves -- minced

1 teaspoon toasted sesame oil

1/2 teaspoon black pepper

1/2 teaspoon paprika

2 teaspoons soy sauce

 

1. Scrub the potatoes and cut into 1/2 inch cubes or wedges. Steam over boiling

water until just tender when pierced with a fork. Rinse with cold water then

drain and set aside.

 

2. Rinse the kale then remove the tough stems. Cut or tear the leaves into small

pieces.

 

3. Heat the oil in a large non-stick skillet and add the onion and garlic. Sauté

5 minutes.

 

4. Add the cooked potatoes, pepper, and paprika and continue cooking until the

potatoes begin to brown, about 5 minutes. Use a spatula to turn the mixture

gently as it cooks.

 

5. Spread the kale leaves over the top o f the potato mixture. Sprinkle with soy

sauce. Cover and cook, turning occasionally, until the kale is tender, about

7minutes.

 

TIP - Kale is an excellent source of calcium, as well as beta carotene and folic

acid. Studies show that the calcium in kale is actually better absorbed and

utilized by the body than the calcium in cows’ milk.

 

TIP - Collard greens, another excellent calcium source, substitute nicely for

the kale in this recipe

 

Nutrition info per serving:

104 calories

4 g protein

20 g carbohydrate

1 g fat;

242 mg sodium

Contributed by Jennifer Raymond

 

 

Source:

" http://www.newcenturynutrition.com/public_html/nutrition/recipes/vegetables/pot\

atos_kale.shtml "

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Per Serving (excluding unknown items): 113 Calories; 2g Fat (12.5% calories from

fat); 4g Protein; 23g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 202mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

 

NOTES : This dish is attractive and nutritious. The red potatoes contrast nicely

with the dark green kale, an excellent source of calcium and beta-carotene.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0

 

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=^..^= PatH (Pat Hanneman)

http://home.earthlink.net/~kitpath/

KP Cookbooks - tested lowfat recipes in MC format