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Stir-Fried Kale with Slivered Carrots

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL 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:  4

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

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

Ingredients: 

¾ lb fresh kale  

Boiling water 

2 tsp canola oil   

2 carrots, peeled and cut in thin, matchstick strips 

1-2 garlic cloves, minced

1 tsp 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. Place a few leaves on top of each other and cut them into thin strips. Repeat until all the kale is cut. Add the kale to a pot of boiling water and boil, uncovered, for 10 minutes.  Drain and set aside.
  2. In a large skillet, heat the oil over medium heat. Add the carrots and saute for 2 minutes. Add the garlic and saute for 1 more minute. Add the coriander and cayenne, if you are using them. Cook for 15 seconds.
  3. Add the kale and cook 1-2 minutes. Season the dish to taste with salt and pepper.

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