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Stir-Fried Kale with Slivered Carrots

PART OF:ÌýNUTRITION SERVICES FOR CANCER PATIENTSÌý>ÌýALL RECIPES

Kale usually gets upstaged by its more popular cousin, spinach. Being less familiar, people often wonder how to cook it in a way that will please everyone. But this recipe will make you a fan of kale in no time. The garlic lends flavor along with phytochemicals called allycin, and the carrots add a pretty color contrast, plus a hint of sweetness. If the Indian spice coriander isn't on your shelf, you'll find it to be a welcome addition that brings fragrance and a subtle earthy tone to many dishes.

Serves:Ìý 4

Per Serving:Ìý 82 calories, 3g fat (<1g saturated), 13g carbs, 3g protein, 3g fiber, 57mg sodium.

NOTE: ÌýThis recipe is OK for those on the LMDÌý(Low Microbial Diet), making sure it is well cooked. BLACK PEPPER MUST BE COOKED, NOT ADDED AFTER

Ingredients:Ìý

¾ lb fresh kaleÌýÌý

Boiling waterÌý

2 tsp canola oilÌýÌýÌý

2 carrots, peeled and cut in thin, matchstick stripsÌý

1-2 garlic cloves, minced

1Ìýtsp ground coriander

Pinch cayenne pepper, if desired

Salt and freshly ground black pepper

Cooking Directions:

  1. Remove the stems from the kale, including the large spine running through the center of the leaf.ÌýPlace a few leaves on top of each other and cut them into thin strips.ÌýRepeat until all the kale is cut.ÌýAdd the kale to a pot of boiling water and boil, uncovered, for 10 minutes.Ìý Drain and set aside.
  2. In a large skillet, heat the oil over medium heat. Add the carrots and saute for 2 minutes.ÌýAdd the garlic and saute for 1 more minute.ÌýAdd the coriander and cayenne, if you are using them.ÌýCook for 15 seconds.
  3. Add the kale and cook 1-2 minutes.ÌýSeason the dish to taste with salt and pepper.

Recipe from: AICR's Weekly Health-d-Recipe; January 2007