Kale, Kale, the Gang's All Here! A recipe from Karel Anne

By: Abby Powell Email
By: Abby Powell Email

Kale, Kale, the Gang's All Here!

This vegetable is a nutrition powerhouse, and once you recognize it as 'cabbage light' and cook it like spinach, you will find it easy to add this vitamin punch to your table!

One cup of kale has 210% of your daily requirement for Vitamin A, 130% of your vitamin C, Vitamin K & B6, and 10% of your calcium, making it the best plant source for calcium!)
It also carries the plant form of Omega-3 fatty acids. So quick, put this on your plate!

Sausage and Wilted Kale

Serving Size : 4
1 tablespoon vegetable oil
12 ounces turkey kielbasa sausage -- cut into bite-sized pieces
1 bunch kale -- washed and stemmed, then chiffonade (thin strips)
1/2 cup white wine -- or chicken broth
1 Tablespoon sesame oil
2 cups cooked pasta -- brown rice or wheat
1/2 cup red bell pepper -- cut in 1/2" squares
1/4 cup pine nuts (pignolia) -- toasted

1. Heat oil in a large skillet. Sauté turkey sausage until brown on the edges, and remove to a small bowl.

2. Wash greens and shake dry. Remove tough stem and roll leaves. Cut into thin strips and place in a bowl.

3. Add wine to the sizzling pan, followed quickly by the kale, and cover to allow the least amount of steam to escape.
Cook for 6-8 minutes until wilted like spinach.

4. Drizzle the sesame oil over the kale and stir to combine. Add back the sausage and the pre-cooked pasta.

5. Sprinkle in the red bell pepper and pine nuts. Serve warm.

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Per Serving : 443 Calories; 17g Fat (35.5% calories from fat); 23g Protein; 35g Carbohydrate; 4g Dietary Fiber; 84mg Cholesterol; 772mg Sodium.


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