Kale with Apples & Mustard

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Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.

 Kale with Apples & Mustard
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 35 minutes

  • 1 tablespoon extra-virgin olive oil

  • 1-1 1/2 pounds pounds kale, ribs removed, coarsely chopped (see Tip)

  • 2/3 cup water

  • 2 Granny Smith apples, sliced

  • 2 tablespoons cider vinegar

  • 4 teaspoons whole-grain mustard

  • 2 teaspoons brown sugar

  • Pinch of salt

Directions
  1. 4 servings, about 3/4 cup each

  2. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.

  3. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.


Nutritional Facts

Servings
4
Per serving
Calories
129
Carbohydrates
22g
Fat
4g
Saturated Fat
1g
Monounsaturated Fat
3g
Protein
4g
Cholesterol
0mg
Dietary Fiber
3g
Potassium
573mg
Sodium
152mg
Added Sugars
2g
Exchanges
1/2 fruit
1 nonstarchy vegetable
1 fat
Carbohydrate Servings
1 1/2
Vitamin 3 (350% daily value)
Vitamin C (230% dv)
Potassium (17% dv)
Calcium (16% dv)

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