Kale with Apples & Mustard

Kale with Apples & Mustard

Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 30 min 35 min

Directions

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1-1 1 pounds pounds kale, ribs removed, coarsely chopped (see Tip)
  • 2/3 cup water
  • 2 Granny Smith apples, sliced
  • 2 tablespoon cider vinegar
  • 4 teaspoons whole-grain mustard
  • 2 teaspoons brown sugar
  • Pinch of salt

Cooking Instruction

Step 1

Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.

Step 2

Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.


Nutrition

  • Serving: Per serving
  • Calories: 107
  • Carbohydrates: 18g
  • Fat: 4g
  • Protein: 2g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 0mg
  • Potassium: 399mg
  • Sodium: 134mg
  • Exchanges: 1/2 fruit, 1 1/2 vegetable, 1 fat (mono)
  • Carbohydrate Servings: 1

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