Prep Time: 5 min Cook Time: 10 min Serving Size: 1 cup Serves: 4
Nutrition Facts |
|
| Serving Size 1 cup (230g) | 4 servings per container |
| Amount per serving | |
| Calories 130 | |
| % Daily Value * | |
| Total Fat 3.5g | 4% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 200mg | 9% |
| Total Carbohydrate 22g8 | 8% |
| Dietary Fiber 4g | 14% |
| Total Sugars 7g | |
| Includes 0g Added Sugars | 0% |
| Protein 4g | |
| Vitamin D 0mcg | 0% |
| Calcium 166mg | 15% |
| Iron 2mg | 10% |
| Potassium 103mg | 2% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 97% Daily Value Vitamin C: 156% Daily Value |
|
INGREDIENTS
1 pound kale
1 large apple
1 medium onion
1 tablespoon canola oil
1/2 teaspoon curry powder
1/2 cup water
1/4 teaspoon salt
STEPS
- Rinse kale. Remove tough stems and ribs. Chop leaves coarsely.
- Rinse apple. Peel onion. Cut apple and onion into 1/4-inch-thick wedges.
- In a medium pot, heat oil over medium-high heat until hot but not smoking.
- Add onions, stirring occasionally until golden, about 3 minutes.
- Add apple and curry powder. Sauté, stirring until apple is almost tender, about 2 minutes.
- Add kale and water. Put lid on the pot and cook. Stir occasionally, until kale is tender and most liquid is evaporated, about 5 minutes. Season with salt before serving.
IDEAS
- Use any kind of hearty, leafy green instead of kale, like chard or spinach.
- Top with chopped nuts or a few raisins.
Nutrition Facts |
|
| Serving Size 1 cup (230g) | 4 servings per container |
| Amount per serving | |
| Calories 130 | |
| % Daily Value * | |
| Total Fat 3.5g | 4% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 200mg | 9% |
| Total Carbohydrate 22g8 | 8% |
| Dietary Fiber 4g | 14% |
| Total Sugars 7g | |
| Includes 0g Added Sugars | 0% |
| Protein 4g | |
| Vitamin D 0mcg | 0% |
| Calcium 166mg | 15% |
| Iron 2mg | 10% |
| Potassium 103mg | 2% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 97% Daily Value Vitamin C: 156% Daily Value |
|
An Equal Opportunity Institution
*Adapted from a Cooking Matters recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
