Photographer: Kale with Apples & Mustard
Publish Date: 2008-10-01
Yield: 4 servings, about 3/4 cup each
Total Time: 35 minutes
Prep Time: 30 minutes
Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.
- 1 tablespoon extra-virgin olive oil
- 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
- 2/3 cup water
- 2 Granny Smith apples, sliced
- 2 tablespoons cider vinegar
- 4 teaspoons whole-grain mustard
- 2 teaspoons brown sugar
- Pinch of salt, or to taste
- 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.
- 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.
Recipe Tips & Notes:
- 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.
Per serving: 107 calories; 4 g fat (1 g saturated fat, 3g mono unsaturated fat); 0 mg cholesterol; 18 g carbohydrates; 2 g protein; 3 g fiber; 134 mg sodium; 399 mg potassium
Nutrtion Bonus: Vitamin A (170% daily value), Vitamin C (100% dv).
Exchanges: 1/2 fruit, 1 1/2 vegetable, 1 fat (mono)
Carbohydrate Servings: 1
- Degree of Difficulty
- Special Health Consideration(s)
- Healthy Weight
- Heart Healthy
- High Calcium
- High Potassium
- Low Sodium
- Low Cholesterol
- Low Sat Fat
- Low Carb
- Low Calorie
- Seasons & Occassions
- Dish Type(s)
- Side Dishes
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.
Gluten-Free Disclaimer: We have verified that these recipes do not include the following gluten-containing ingredients: wheat (all varieties, including spelt and kamut, wheat germ or bran and other forms of wheat protein), rye, barley (in all forms, including malt, malt flavoring, malt vinegar and malt extract), oats, triticale or beer/ale. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to be sure it does not contain a hidden source of gluten.