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Southern-Style Kale Vegetable Recipe
Low Carb
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Ingredients
Servings: 4
2 lb kale
3 quarts water
1 tbsp salt
1 tbsp olive oil
1/2 cup diced onions
1/4 cup ham, small dice
1 cup fortified chicken stock
Fresh ground, pepper, to taste
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Nutrition Facts
Exchanges/Choices:
2 Vegetable
1 Fat
Calories 100
Calories from
Fat 40
Fat 4.5g
Saturated Fat 0.7g
Cholesterol 5mg
Sodium 450mg
Carbohydrate 11g
Dietary Fiber 4g
Sugar 3g
Protein 6g |
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Cooking Methods
- Clean kale by removing leaves from
stems. Coarsely chop the leaves and discard stems. Thoroughly wash
leaves and drain to remove any dirt.
- In a large pot, bring water to a
boil and add salt. Add kale and simmer for about 3-5 minutes, until
leaves become tender. Drain water and remove kale.
- Add olive oil to the pot and sweat
the onions. Add ham and continue to cook. Add kale and saute. Add
chicken stock. Cook until kale is very tender, season with pepper.
Serve immediately.
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Fun Facts /
Cooking Tips
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Kale is a vegetable that brings amazing health benefits.
It is full of nutrition, excellent in Vitamin A and E.
Kale prevents cancer, especially ovarian cancer and
promotes lung health. Include this easy-to-prepare kale
recipe as part of your healthy diet. |
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More Vegetable Recipes
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