February 5, 2013
Kale is one of my favorite greens. It belongs to a cabbage group with broccoli, cauliflower and Brussels sprouts. My first encounter with kale was at the farmer’s market and I was looking for some veggies for dinner. I went to a produce vendor and saw this huge bunch of dark leafy green vegetables, which could make at least 3-4 meals, for only three dollars.
Look for kale that is firm with dark green or dark purple curly leaves (depends on type of kale). Kale is one of the rare green leafy vegetables that are available in winter time.
Kale is very high in vitamin A, C and K. 1 cup of raw kale provides the vitamin A of 5 baby carrots and vitamin C of a navel orange. There are so many different ways to include kale in your meals or even snacks! Kale can be boiled, sautéed, used in soups, and baked into chips. I haven’t tried making kale chips yet but I will definitely make it soon!
This time I made a pasta dish with kale, mushrooms, tomatoes and grounded turkey.
1 cup whole wheat pasta (dry)
2 cups kale, rinsed and cut into 1-inch slices
1/4 cup mushrooms, rinsed and sliced
1/2 small onion, diced
6 ounce grounded turkey
1/4 cup low sodium tomato sauce
1 tbsp extra virgin olive oil
Salt and freshly ground black pepper
1/2 tsp garlic powder
2 tbsp vegetable broth or water (optional)
Boil 1 quart of water to boil. Place pasta into boiling water and cook for about 10 minutes until al dente (firm to chew). Drain water and set pasta aside.
In a medium sauté pan over medium heat, add oil and spread oil over pan with wooden spatula. Sauté onions with oil until golden brown for 3 minutes. Add grounded turkey and cook for 5 minutes. When turkey is almost cooked, add kale and sauté until wilted (slightly soft) for about 3 minutes. Add broth or water to cook with kale if it’s too dry. Stir in mushrooms and cook for 2 minutes. Add in pasta and tomato sauce. Cook for 2 minutes. Season with salt, pepper and garlic powder, and stir for 1 minute. Serve immediately.