Potatoes With Kale
Nutrients Per Serving
Protein: 3.5 grams
Fat: 5.0 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 3.3 grams
Polyunsat Fat: 0.6 grams
Carbohydrate: 20.5 grams
Fiber: 3.3 grams
Cholesterol: 0.0 mg
Vitamin A: 6,366.3 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 51.7 mg
Calcium: 72.1 mg
Magnesium: 33.7 mg
Kale, once used principally as garnish in restaurants, is enjoying a renaissance, and with good reason – it’s tasty, highly nutritious and lovely when sautéed just until the leaves turn bright green.
Buy – or, better yet, grow – the variety known as Tuscan kale, which is more tender and flavorful than the better-known curly leaf type. Kale is a very good source of calcium and is a member of the cancer-protective cruciferous vegetable family. Perhaps everybody’s favorite vegetable, potatoes provide some vitamin C and potassium, and allow this to serve as a filling main dish. For a quick weeknight dinner, prepare the potatoes in advance and add the kale just before mealtime.
Food as Medicine
Kale is among the most nutrient-dense foods in common use, and is an especially rich source of vitamins K, A and C.
1 pound medium red potatoes
4 cups shredded kale (see procedure below)
2 tablespoons extra-virgin olive oil
1 large onion, chopped
Salt to taste
- Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain.
- Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.
- Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise.
- In a large skillet, heat the olive oil and add the onion. Sauté over medium-high heat, stirring, until onion just begins to brown.
- Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.
- Add the potatoes and cook until they are heated through. Season to taste and serve.