Tangy Braised Kale With Tomato | Cook For Your Life
Tangy Braised Kale With Tomato

Tangy Braised Kale With Tomato

5
Rated 5 out of 5
5 out of 5 stars (based on 17 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Braised kale is a quick, easy, and delicious way to eat your greens. It’s a pretty dish that’s also very nutritious since its cancer fighting veggie lead, the cruciferous superstar kale, is backed up...


Ingredients

  • 1 bunch Lacinato or other kale varietal, leaves stripped from the woody stems
  • 2 tablespoons olive oil
  • 1 teaspoon whole cumin seed
  • 2 cloves of garlic, sliced
  • 1 large shallot, thinly sliced
  • ¾ cup quartered cherry tomatoes
  • 2 tablespoons fresh squeezed lemon juice mixed with 1/4 cup water
  • 1 cup frozen peas
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Nutrition Facts

Calories

136 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

15 g

Sugar

6 g

Fiber

5 g

Protein

5 g

Sodium

61 mg

Directions

  1. Cut the kale into bite sized pieces. Set aside.
  2. Heat the olive oil in a wok over a medium high flame. When it shimmers add the cumin seeds. Let them sizzle for 30 seconds. Add the garlic. Cook stirring until the garlic just starts to color, about 1 minute. Add the shallots. Cook stirring until the shallots look wilted and are starting to caramelize, about 3-5 minutes.
  3. Add the kale and sprinkle with salt. Cook stirring until the kale starts to wilt, about 5 minutes. If the bunch is large, you may want to add the kale in a couple of batches. When the kale has wilted, add the tomatoes. Cook until the tomatoes start to soften.
  4. Add the white wine. Bring to a boil and cook 1 minute or until the wine has reduced by about half. Turn the heat down to medium. Cover and cook until the kale is just tender, about 5-8 minutes. Add the peas. Stir to mix. Raise the heat to medium high and cook for 2-3 minutes more or until the peas are bright green and warmed through and any liquid has reduced to just coat the kale. Taste for salt and serve.

Chef Tips

The number of people this dish will serve can depend on the size of a bunch of kale in your local store or market. If the bunches are really large, with the exception of the oil, you may want to up the other ingredients by half and serve 6.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Comments

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Rated 5 out of 5
September 20, 2022
anonymous

No Title

Rated 5 out of 5
July 25, 2022
anonymous

No Title

Rated 5 out of 5
June 23, 2022
anonymous

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