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Kale, Pan-Seared (P)
Source: Elaine Kosrova, "Healthy Living"
Serves: 4

12 oz. fresh kale, (1 bunch), stems and tough ribs removed
2 teaspoons vegetable oil, preferably grapeseed oil
2 teaspoons toasted sesame oil
1 tablespoon fresh ginger, chopped
2 cloves garlic, thinly sliced
1 tablespoon reduced-sodium soy sauce
1 teaspoon roasted sesame seeds, optional

Rinse kale and shake to remove excess water, leaving only what clings to the leaves; set aside.

In a wok or large deep skillet, combine both oils over high heat. When hot but not smoking, add the ginger; cook for 10 seconds. Add the kale and garlic, turning constantly with a large metal spoon or spatula. When kale begins to wilt (about 2 minutes), add soy sauce and cook, tossing, 1 minute longer. Transfer to a serving dish and top with sesame seeds, if desired.

Author's Notes:
Packed with carotenoids, kale has one-third more antioxidant capacity than spinach and twice as much as broccoli. Some researchers theorize that chlorophyll may also help prevent the mutation of cells into precancerous versions. Ounce for ounce, fresh kale has as much calcium as whole milk and is well endowed with fiber, iron, and vitamins A, C, and B6. With such a low caloric cost - just 50 fat-free calories in 3-1/2 ounces - kale is a nutritional bargain.

Posted by Jim Weller

Nutritional Info Per Serving: N/A