Recipes

Red Potatoes with Kale

Serves 8
This dish is attractive and nutritious. The red potatoes contrast nicely with the dark green kale, an excellent source of calcium and beta-carotene.

4 red potatoes
1 bunch kale
1 onion, thinly sliced
2 garlic cloves, minced
1 tsp toasted sesame oil
1/4 tsp black pepper
1/2 tsp paprika
5 tsp soy sauce

Scrub the potatoes and cut into 1/2-inch cubes or wedges. Steam over boiling water until just tender when pierced with a fork. Rinse with cold water then drain and set aside. Rinse the kale then remove the tough stems. Cut or tear the leaves into small pieces. Heat the oil in a large non-stick skillet and add the onion and garlic. Sauté 5 minutes. Add the cooked potatoes, pepper, and paprika and continue cooking until the potatoes begin to brown, about 5 minutes. Use a spatula to turn the mixture gently as it cooks. Spread the kale leaves over the top of the potato mixture. Sprinkle with 2 tbsp of water and the soy sauce. Cover and cook, turning occasionally, until the kale is tender, about 7 minutes.

Kale is an excellent source of calcium, as well as of beta-carotene and folic acid. Studies show that the calcium in kale is better absorbed and utilized by the body than the calcium in cow’s milk.

Nutrition information per serving: 104 calories, 4 g protein, 20 g carbohydrate; 1 g fat, 242 mg sodium, 0 mg cholesterol

Source: New Century Nutrition

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