KALE SALAD

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An easy way to cook your greens is to saute them in some oil over sizzling garlic. This is the quickest way to get greens in your diet (in a palatable way for those who don’t savor greens). Here are some reasons why we should take care to get all those colored vegetables on our plate :

http://www.choosemyplate.gov/food-groups/vegetables-why.html

Per serving: 121 cals | 2g fiber | 7g MUFA | Good amounts of Beta carotene, vitamin C and K

Ingredients (2 servings)

4 cups chopped kale leaves, lightly packed

1 ½ tbsp olive oil

2 large cloves of garlic, chopped

Salt & ground black pepper to taste

Procedure

  1. Devein the kale by folding the leaf along the thick vein, and stripping the leaf from base of the leaf towards the tip. Wash the leaves thoroughly and pat dry. Then chop them coarsely along with the garlic.
  2. Heat oil in a steel pan and add chopped garlic.
  3. When it becomes light brown add the chopped kale leaves. Sauté the kale on medium heat for a minute and then cover with lid. Reduce the heat to low and let the kale cook. You will need to add some water after about 2-3 minutes. After adding water, allow the kale to cook.
  4. When done, sprinkle salt and pepper and serve.

Variation:

If you don’t like the taste of kale in spite of the nice flavor of garlic, you may also add 1 tsp vinegar or sprinkle some cranberries, raisins and roasted & lightly salted nuts.

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