• Prep Time: 5 min

  • Cook Time: 10 min

  • Serving Size: 1 cup

  • Serves: 4

  • Prep Time: 5 min

  • Cook Time: 10 min

  • Serving Size: 1 cup

  • Serves: 4

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

  1. Rinse kale. Remove tough stems and ribs. Chop leaves coarsely.
  2. Rinse apple. Peel onion. Cut apple and onion into 1/4-inch-thick wedges.
  3. In a medium pot, heat oil over medium-high heat until hot but not smoking.
  4. Add onions, stirring occasionally until golden, about 3 minutes.
  5. Add apple and curry powder. Sauté, stirring until apple is almost tender, about 2 minutes.
  6. 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

*Adapted from a Cooking Matters recipe

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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.