Kale with Apples & Mustard
Recipe from
EatingWell
Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.
Servings:
4 servings, about 3/4 cup each
Prep Time:
30 mins
Total Time:
35 mins
Ingredients
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1 tablespoonextra-virgin olive oilsee savings
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1-1 1/2 poundspounds kale, ribs removed, coarsely chopped (see Tip)see savings
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2/3 cupwatersee savings
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2Granny Smith apples, slicedsee savings
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2 tablespoonscider vinegarsee savings
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4 teaspoonswhole-grain mustardsee savings
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2 teaspoonsbrown sugarsee savings
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Pinch ofsaltsee savings
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Directions
1.
Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
2.
Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.
Tip:
Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.
Nutrition information
Per serving: Calories 107, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Sodium 134 mg, Carbohydrate 18 g, Fiber 3 g, Protein 2 g, Potassium 399 mg. Daily Values: Vitamin A 170%, Vitamin C 100%. Exchanges: Fruit 0.5,Vegetable 1.5,Fat 1. Percent Daily Values are based on a 2,000 calorie diet.
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