Braised kale with cherry tomatoes

Dietician'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.

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 70
Total carbohydrate: 9 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 1 g
Protein: 4 g
Saturated fat: 0.5 g
Serving size: About 1 1/2 cups
Sodium: 133 mg
Total fat: 2 g

DASH Eating Plan Servings

Fats and oils: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1/2
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1/2
Vegetables: 2

Last Updated Apr 5, 2017


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