Southern Kale

Southern Kale

Kale becomes melt-in-your-mouth tender in this recipe. Assertive garlic and salty country ham stand up to kale’s bold flavor.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Carb Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 50 min 50 min



  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons minced garlic
  • 2 ounces country ham, (see Note), pancetta or prosciutto, diced (about 1/2 cup)
  • 15 cups stemmed, torn and rinsed kale, (1-2 bunches)
  • 2 cups water
  • 1/4 teaspoon crushed red pepper

Cooking Instruction

Step 1

Heat oil in a large high-sided skillet over medium-high heat. Add garlic, stir, and immediately add ham (or pancetta or prosciutto). Add kale by the handful, stirring to make room for more leaves. When all the kale has been added, add water and crushed red pepper; stir to combine. Bring to a simmer, cover and cook, stirring occasionally, for 15 minutes. Uncover and continue to simmer, stirring occasionally, until most of the water has evaporated and the kale is tender, 10 to 15 minutes more. Serve warm.


  • Serving: Per serving
  • Calories: 93
  • Carbohydrates: 8g
  • Fat: 4g
  • Protein: 6g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 10mg
  • Potassium: 371mg
  • Sodium: 412mg
  • Exchanges: 1 1/2 vegetable, 1/2 high-fat meat
  • Carbohydrate Servings: 1/2

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