Garlic Kale

Name: Garlic Kale
Ingredients: 2 teaspoons olive oil; 1 cup chopped onion; 1 tablespoon bottled minced garlic or 6 medium garlic cloves, minced; 1/2 cup plain dry bread crumbs; 8 ounces packaged chopped fresh kale (about 5 cups); 1/2 cup fat-free, low-sodium chicken broth; Red hot-pepper sauce to taste (optional)

7 ingredients

28 steps

Ingredients

2 teaspoons olive oil
1 cup chopped onion
1 tablespoon bottled minced garlic or 6 medium garlic cloves, minced
1/2 cup plain dry bread crumbs
8 ounces packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth
Red hot-pepper sauce to taste (optional)

Directions

1

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
2

Cook the onion for 3 minutes, or until soft, stirring frequently.
3

Stir in the garlic.
4

Cook for 30 seconds, stirring frequently.
5

Stir in the bread crumbs.
6

Cook for 2 to 3 minutes, or until lightly brown, stirring frequently.
7

Transfer to a small bowl.
8

In the same skillet, stir together the kale and broth.
9

Reduce the heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally.
10

Stir in the bread crumb mixture.
11

Sprinkle with the hot-pepper sauce.
12

(Per Serving)
13

Calories: 81
14

Total Fat: 2.5g
15

Saturated: 0.5g
16

Trans: 0.0g
17

Polyunsaturated: 0.5g
18

Monounsaturated: 1.0g
19

Cholesterol: 0mg
20

Sodium: 89mg
21

Carbohydrates: 13g
22

Fiber: 2g
23

Sugars: 2g
24

Protein: 3g
25

Dietary Exchanges
26

1/2 Starch
27

1 Vegetable
28

1/2 Fat