Kale is probably one of the healthiest vegitable in the planet. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
One of my favorite way to cook kale is sautéed kale. Below is my favorite recipe, combined from many good ones I have found on the internet and tested in my pot. My husband likes it! I think the key elements are garlic and vinegar. Also it is important to first cover then open the lid to let the water gone.
Ingredients
• 1 1/2 pounds young kale, stems and leaves coarsely chopped
• 3 tablespoons olive oil
• 2 cloves garlic, finely sliced
• 3 slice Spanish chorizo, chopped in small pieces (optional)
• 1/4 teaspoon crushed red pepper (optional)
• 1/2 cup vegetable stock or water
• Salt and pepper
• 2 tablespoons vinegar (red wine vinegar, Chinese rice vinegar, sherry vinegar or balsamic vinegar)
Directions1. Heat olive oil in a large saucepan over medium heat.
2. Add the garlic and chorizo bits. Cook until garlic soft, but not colored. Add crushed red pepper.
3. Add kale and toss to combine. Cook until wilted and bright green, about 1 minute
3. Raise heat to high, add water or stock. Cover and cook for 5 minutes.
5. Remove cover and continue to cook, stirring until all the liquid has evaporated.
6. Season with salt and pepper to taste and add vinegar.
No comments:
Post a Comment