 |
| Tender Green Kale with Creamy Goat Cheese and Walnuts |
I made a slight modification to this recipe by adding celery leaves with the garlic and maui onions. I'll have a post later about the celery leaves.
Tender Green Kale with Creamy Goat Cheese and Walnuts
Serves 2
¼ cup toasted walnuts, chopped
1 tablespoon olive oil
1 cup onion , thinly sliced
6 cups kale, chopped
1 clove garlic, minced
¼ cup chicken broth
1 pinch nutmeg
2 tablespoons goat cheese
celery leaves - my modification to this recipe
1. Lightly toast walnuts in a dry pan over medium heat for 1 – 2 minutes until fragrant. Set aside.
2. Preheat large skillet over medium heat and spray with cooking spray. Add oil and saute onion for 4 – 5 minutes until just tender. Add chicken broth as needed to keep from burning.
3. Add garlic and kale and saute another 3 – 4 minute until just wilted. Add a pinch of nutmeg.
4. Sprinkle with goat cheese and toasted walnuts.
What’s good for me in this dish?
Kale is very high in vitamins K, A, C, manganese and fiber. Vitamin A promotes vision and lung health. Vitamin C reduces the severity of inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. Kale’s sulfur-containing phytonutrients can help prevent some cancers.
Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They are also known improve and control high blood pressure.
Amount Per Serving
Calories: 140
Total Fat: 12.91g
Cholesterol: 11mg
Sodium: 142mg
Total Carbs: 1.53g
Dietary Fiber: 0.30g
Sugars: 0.57g
Protein: 4.12g
http://motherrimmy.com/tender-green-kale-with-creamy-goat-cheese-and-walnuts
 |
| Kale cut up |
 |
| garlic, onions and celery leaves |
 |
| Toasting the walnuts |
 |
| Goat cheese |
 |
| Browning garlic, onions and celery leaves |
 |
| Kale from the Farmers Market |
No comments:
Post a Comment