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Monday, October 28, 2013

what's so great about kale, you ask?

What's so great about kale...everything! Kale is loaded with nutrients and vitamins...one serving has more vitamin C than an orange, more vitamin A than any other green and more calcium than a glass of milk! Eating kale with healthy fats like olive oil and avocado, even a sprinkling of parmesan cheese, helps the body access antioxidants and carotenoids (the bright, colorful pigments in fruits and vegetables that produce vitamin A!)
Kale can be used in almost any recipe when one would often use spinach...in stir-fry, sauteed with olive oil and garlic (chop sauteed kale finely and add it to your favorite mashed potatoes for a healthy, very tasty nutrition boost), added to soups and stews, roasted with a sprinkling of salt and olive oil until crispy and even raw in salads. To eat raw, give it a good squeezing and beating! This will break down the tough fibers while keeping a crisp texture which doesn't wilt under salad dressing.
Here's a delicious recipe for the kale dish we are serving this week...

Grilled Chicken Roasted Potato and Kale Salad
4 servings

1/2 pound small red-skinned potatoes, cut into 1/2-inch pieces
2 tablespoons extra-virgin olive oil, plus more for brushing
1 large bunch kale, stems removed, leaves torn (about 10 cups)
3 cloves garlic, thinly sliced
kosher salt and freshly ground pepper
2 large skinless, boneless chicken breasts (about 1 1/2 pounds)
4 cups mixed salad greens
1/2 cup cherry tomatoes, halved
1/3 cup grated parmesan cheese
1 tablespoon fresh lemon juice

Preheat the oven to 425 degrees F. Toss the potatoes with 1/2 tablespoon olive oil on a rimmed baking sheet; spread in a single layer and roast 5 minutes. Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste. Add to the baking sheet with the potatoes and toss. Roast until the kale is crisp and the potatoes are tender, stirring once, 15 to 20 minutes.

Meanwhile, preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side. Transfer to a plate.

Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.

Per serving: Calories 434; Fat 14 g (Saturated 4 g); Cholesterol 112 mg; Sodium 586 mg; Carbohydrate 28 g; Fiber 6 g; Protein 50 g


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