Pan-Seared Kale

* Exported from MasterCook Buster *

PAN-SEARED KALE

Recipe By : Elaine Kosrova, "Healthy Living"
Serving Size : 4 Preparation Time :
Categories : Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces fresh kale -- (1 bunch), stems
-- and tough ribs
-- removed
2 teaspoons vegetable oil -- preferably
-- grapeseed oil
2 teaspoons roasted sesame oil
1 tablespoon fresh ginger -- chopped
2 cloves garlic -- thinly sliced
1 tablespoon reduced-sodium soy sauce
1 teaspoon roasted sesame seeds -- optional

1) Rinse kale and shake to remove excess water, leaving only what clings to
the leaves; set aside.

2) In a wok or large deep skillet, combine both oils over high heat. When hot
but not smoking, add the ginger; cook for 10 seconds. Add the kale and
garlic, turning constantly with a large metal spoon or spatula. When kale
begins to wilt (about 2 minutes), add soy sauce and cook, tossing, 1 minute
longer. Transfer to a serving dish and top with sesame seeds, if desire4d.

Notes: Packed with carotenoids, kale has one-third more antioxidant capacity
than spinach and twice as much as broccoli. Some researchers theorize that
chlorophyll may also help prevent the mutation of cells into precancerous
versions. Ounce for ounce, fresh kale has as much calcium as whole milk and
is well endowed with fiber, iron, and vitamins A, C, and B6. With such a low
caloric cost - just 50 fat-free calories in 3 1/2 ounces - kale is a
nutritional bargain. From October, 1998 issue of Country Living's "Healthy
Living", article called "Superheroes on the supper table", pages 112-114.

Typos by K. Hudson Lipin, 09/05/98
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