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Southern-Style Kale Vegetable Recipe Low Carb

 

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

 

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

Cooking Methods

  1. Clean kale by removing leaves from stems. Coarsely chop the leaves and discard stems. Thoroughly wash leaves and drain to remove any dirt.
  2. 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.
  3. 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.

 

Fun Facts / Cooking Tips

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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