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Thursday, January 17, 2013

Why Orange You Eating Your Greens?

This entry originally appeared on the Taste and Savor Blog  on August 19, 2011

My new favorite dark, leafy green is kale. It is not a vegetable that I had eaten often in the past, however, I do remember it being served with the Brazilian national dish, Feijoada. Kale is a member of the cabbage family and is low in saturated fat and cholesterol and is a great source of dietary fiber and vitamins, A, C and K. A one cup serving of kale contains a mere 33 calories. We use kale often in the kitchen at Cancer Wellness, as kale is believed to have antioxidant and anti-inflammatory properties which are important in cancer prevention.
Kale is very versatile and can be sauteed, roasted or served raw. If serving raw, try massaging a bit of sea salt into the greens, this will soften the leaves. My recipe this week is inspired by the kale I remember eating in Brazil and has a punch of citrus and garlic. This dish makes a great side for grilled pork tenderloin or can be eaten as a vegetarian main dish when served on top of some brown basmati rice or quinoa.

Garlic-Citrus Kale:

2 tablespoons extra-virgin olive oil
2-3 cloves of garlic, grated
16 oz of kale, stems removed and cut in chiffonade*
Zest of 1 orange
Squeeze of fresh orange juice
Salt and Pepper to taste

Heat oil in large saute pan over medium-high heat. Add kale and saute, stirring frequently, until leaves soften and turn a bright green. Lower heat and add garlic and orange zest, tossing until garlic is softened, about 1-2 minutes more. Remove from heat and hit with a squeeze of fresh orange juice and season with salt and pepper to taste.

*A 16 oz bag of pre-washed and chopped kale may be substituted.

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