Recipes of Kurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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Braised Kale

Friday, March 09, 2018
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Total time
20 minutes
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Preparation time
10 minutes
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Portions
8

To streamline prep, look for bags of prewashed, prechopped kale. (1 serving is 3/4 Cup)

Ingredients
or1 tablespoon olive oil
or1 1/2 cups thinly sliced onion
or1/3 cup thinly sliced garlic
or10 cup loosely packed chopped kale (about 2 pounds)
or1 cup vegetable broth
or1 cup water
or3/4 teaspoon crushed red pepper
or2 teaspoons red wine vinegar
or1/4 teaspoon salt
or1/4 teaspoon black pepper
Preparation
1.
Heat olive oil in a Dutch oven over medium heat.
2.
Add onion and garlic; cook 10 minutes or until golden, stirring frequently.
3.
Add kale, broth, 1 cup water, and red pepper; cover and bring to a boil.
4.
Reduce heat, and simmer 20 minutes.
5.
Stir in vinegar, salt, and black pepper.
6.
Stir in vinegar, salt, and black pepper.
Nutritional information
Per 100 gPer portion (110 g)% DRI
Energy40 kcal44 kcal2 %
Fat2 g2 g3 %
Fatty acids, total saturated0 g0 g1 %
Cholesterol0 mg0 mg0 %
Sodium139 mg153 mg6 %
Carbohydrate6 g6 g2 %
Sugars2 g2 gremove
Fiber1 g1 g5 %
Protein1 g1 gremove