NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low
Cholesterol | Low Sat Fat | High Calcium | High Potassium | Heart
Healthy | Healthy Weight
Tart apples, grainy mustard, cider vinegar and a touch of brown
sugar add sweet-and-sour flavor to sauteed kale.
Makes 4 servings, about 3/4 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1 Tbsp extra-virgin olive oil
1-1 1/2 lb kale, ribs removed, coarsely chopped (see Tip)
2/3 cup water
2 Granny Smith apples, sliced
2 Tbsp cider vinegar
4 tsp whole-grain mustard
2 tsp brown sugar
Pinch of salt

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.

Makes 4 servings, about 3/4 cup each
Nutrition per Serving:
107 Calories, 4g Fat, 1g Sat, 3g Mono, 0mg Cholesterol, 2g Protein,
18g Carbs, 3g Fiber, 134mg Sodium, 399mg Potassium

Nutrition bonus: Vitamin A (170% daily value), Vitamin C (100% dv).
1 Carbohydrate Serving

Exchanges: 1/2 fruit, 1 1/2 vegetable, 1 fat (mono)

TIP: A 1- to 1 1/2-lb bunch of kale yields 16 to 24 cups of chopped
leaves. When preparing kale for this recipe, 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.

USER COMMENTS – -

This is the best kale I’ve ever had. It is slightly sweet with
acid from the vinegar… cooked only 5 minutes when added apple.
- katrina, nyc, ny

A kale recipe that my husband loved! Never knew I’d find one. I
took the previous reviewer’s advice and added apple for just the
last 5 minutes of cooking. – Moscow, ID

This was a hit, my 11 year old son woofed it down as did I. I would
not have thought of using a mustard flavor in a dish with apples but
it provided a great palate of flavor held together by the earthy,
slightly bitter kale flavors. – Mike, Arlington, MA

This was the most delicious recipe with kale that I ahve ever tasted.
It didn’t take the 35 minutes to prepare. – Crystalqueen, Vancouver, B.

1 (10 oz) package frozen chopped spinach, thawed
1 (9 oz) package frozen green beans, thawed
1/2 c chopped onion
1/4 c water
1 tsp salt
1 tsp dried basil
1/8 tsp garlic powder
1/8 tsp ground nutmeg
1/8 tsp pepper
3 eggs, lightly beaten
vegetable cooking spray
1/4 c (1 oz) shredded low-fat process american cheese
1 tsp paprika

Directions:

Drain spinach and green beans well. Combine spinach, green beans, onion and next 6 ingredients in a medium saucepan. Cover and simmer 10 minutes, stirring occasionally. Remove from heat. Gradually stir vegetable mixture into beaten eggs. Stir well. Spoon mixture into a 1-quart casserole coated with cooking spray. Bake uncovered at 350 degrees for 20 minutes or until set. Sprinkle with cheese and paprika. Bake 2 to 3 minutes or until cheese melts.

Makes 8 Servings.

Dietary Exchanges: 1/2 Medium-Fat Meat, 1 Vegetable

Nutrients per Serving:
54 Calories
5 g Carbohydrate
4 g Protein
2 g Fat
2 g Fiber
72 mg Cholesterol
365 mg Sodium

2 (10 oz) packages frozen english peas
1 tbsp grated parmesan cheese
1 tsp lemon juice
1 tsp reduced-calorie margarine, melted
1/4 tsp dried italian seasoning
1/8 tsp grated lemon rind

Directions:

Cook peas according to package directions, omitting salt and fat, drain. Add cheese and remaining ingredients. Toss to coat. Serve warm.

Makes 6 Servings.

Dietary Exchanges: 1 Starch

Nutrients per Serving:
72 Calories
12 g Carbohydrate
5 g Protein
1 g Fat
4 g Fiber
trace of Cholesterol
96 mg Sodium

1 medium cauliflower, cut into flowerets
vegetable cooking spray
1/2 tsp salt
1/8 tsp pepper
1/2 c plain low-fat yogurt
2 tbsp (1/2 oz) shredded reduced-fat cheddar cheese
1 tsp sesame seeds, toasted

Directions:

Arrange cauliflower in a vegetable steamer over boiling water. Cover and steam 8 minutes or until tender. Place half of cauliflower in a 1-quart casserole coated with cooking spray. Sprinkle with salt and pepper. Top with half each of yogurt and cheese. Repeat layers with remaining cauliflower, yogurt, and cheese. Sprinkle with sesame seeds, and bake at 350 degrees for 20 minutes or until thoroughly heated.

Makes 10 Servings.

Dietary Exchanges: 1 Vegetable

Nutrients per Serving:
22 Calories
3 g Carbohydrate
2 g Protein
1 g Fat
trace of Fiber
1 mg Cholesterol
88 mg Sodium

1 lb fresh broccoli
vegetable cooking spray
1tbsp reduced-sodium soy sauce
1 tbsp sesame seeds, toasted
1 sweet red pepper, sliced

Directions:

Trim off large leaves of broccoli. Remove tough ends of lower stalks. Wash thoroughly. Separate into spears and cut into 1/4-inch diagonal slices. Arrange broccoli in a vegetable seamer over boiling water. Cover and steam 3 to 5 minutes or until crisp-tender. Coat a large nonstick skillet with cooking spray. Add soy sauce and place over medium heat until hot. Add broccoli, cook, stirring constantly, 1 to 2 minutes or until tender. Transfer broccoli to a serving dish. Sprinkle with sesame seeds, and garnish with pepper slices.

Makes 4 Servings.

Dietary Exchanges: 2 Vegetable

Nutrients per Serving:
51 Calories
8 g Carbohydrate
4 g Protein
1 g Fat
4 g Fiber
0 mg Cholesterol
177 mg Sodium