Braised kale with cherry tomatoes - Mayo Clinic

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Braised kale with cherry tomatoes

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.

Number of servings

Serves 6 Low SodiumLow FatHealthy carb

Ingredients

2 teaspoons extra-virgin olive oil 4 garlic cloves, thinly sliced 1 pound kale, tough stems removed and leaves coarsely chopped 1/2 cup low-sodium vegetable stock or broth 1 cup cherry tomatoes, halved 1 tablespoon fresh lemon juice 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper

Directions

In a large frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated, about 5 minutes. Stir in the tomatoes and cook uncovered until the kale is tender, 5 to 7 minutes longer. Remove from the heat and stir in the lemon juice, salt and pepper. Serve immediately.

Nutritional analysis per serving

Serving size About 1 1 2 cups

Calories 70Total fat 2 gSaturated fat 0.5 gTrans fat 0 gMonounsaturated fat 1 gCholesterol 0 mgSodium 133 mgTotal carbohydrate 9 gDietary fiber 3 gTotal sugars 3 gAdded sugars 0 gProtein 4 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 2 Fats 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables 2 Fats 1/2

DASH Eating Plan Servings

Vegetables 2 Fats and oils 1/2 DASH diet: Recommended servings Sample DASH menus This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award. ShareTweet April 05, 2017

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Braised kale with cherry tomatoes Mayo Clinic