Recipe: Braised kale with cherry tomatoes

Dietitian's tip: Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.

   

Ingredients

Directions

In a large frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated, about 5 minutes.

Stir in the tomatoes and cook uncovered until the kale is tender, 5 to 7 minutes longer. Remove from the heat and stir in the lemon juice, salt and pepper. Serve immediately.

Nutritional Analysis

(per serving)

Calories	93	Monounsaturated fat	2 g
Protein	4 g	Cholesterol	0 mg
Carbohydrate	15 g	Sodium	206 mg
Total fat	3 g	Fiber	3 g
Saturated fat	0 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	2
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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