It is interesting how different foods fall in and out of favor. Kale is the current darling of chefs and those seeking the farm-to-table benefits of eating more fresh vegetables, locally grown. It is a key player in the menus of trendy restaurants, and charity dinners simply must have some kale somewhere on the plate. It is a versatile little starlet-it can be raw, steamed, baked, sauteed, fried… Not wanting to miss out on the trendiness of kale and pop culture, a recent cook book was published espousing the “50 Shades of Kale.”
HEALTHY EATERS LOVE KALE FOR ITS NUTRIENT DENSITY.
One cup of kale = 33 calories
700% of the recommended daily dose of vitamin K
more than 200% of vitamin A
134% of vitamin C
Plus so much iron that some are calling it the “new beef”
A salad of kale, avocado and quinoa, today’s trendiest grain, is hard to beat.
No wonder it’s the most popular item on salad bars at Google’s corporate offices.
Faddish as it now is, I have loved Kale before it went all hipster. Here is how we enjoy this outrageously nutrient-rich leafy green vegetable.
Sausage, Bean & Kale Skillet Casserole
- 1 tablespoon olive oil
- 4 links Aidells spinach & feta dinner sausage
- 1 onion, diced ( I sometimes throw in a bit of garlic)
- 10 ounce bag chopped kale
- ½ cup low sodium, fat-free chicken broth
- 1-15.5 ounce can cannellini beans, drained and rinsed ( I don’t always use the beans and it is still a great dish)
- ¼ teaspoon crushed red pepper flakes
- ½ teaspoon salt (optional)
- ½ teaspoon ground black pepper
- Add olive oil to a large sauté pan over medium heat.
- Add diced sausage and onion and sauté until onions begin to turn golden brown.
- Add the kale and chicken broth and sauté until kale softens.
- Add remaining ingredients and sauté 3-4 more minutes until the beans are heated through.
Serving Suggestion: Round out the meal with a side of brown rice. Enjoy!
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