Kale With Apples and Onions - FOX 10 News | fox10phoenix.com

Kale With Apples and Onions

© Flickr/Laurel Fan © Flickr/Laurel Fan
  • FOX 10 Arizona Morning's Food & RecipesMore>>

  • Recipes: Beef bourguignon; pecan pie & cream cheese ice cream

    Recipes: Beef bourguignon; pecan pie & cream cheese ice cream

    BEEF BOURGUIGNON RECIPE2lbs of grass fed braising beef cut into chunks (Beef Chuck)2 onions cut into quarters4 carrots, sliced roughly1 leek sliced into ½ pieces4oz bacon lardons5 red Lasoda potatoes (blanched in boiling water until fork tender- cool and cut into quarters)2oz of butter3 tablespoons oil1 tablespoon garlic1 tablespoon of tomato pastebouquet garni1 bottle of red wine10 cups of beef stock10oz of blue oyster mushrooms (Roasted with Olive Oil, Salt and Pepper to taste)Method:Heat b...
    BEEF BOURGUIGNON RECIPE2lbs of grass fed braising beef cut into chunks (Beef Chuck)2 onions cut into quarters4 carrots, sliced roughly1 leek sliced into ½ pieces4oz bacon lardons5 red Lasoda potatoes (blanched in boiling water until fork tender- cool and cut into quarters)2oz of butter3 tablespoons oil1 tablespoon garlic1 tablespoon of tomato pastebouquet garni1 bottle of red wine10 cups of beef stock10oz of blue oyster mushrooms (Roasted with Olive Oil, Salt and Pepper to taste)Method:Heat b...
  • Dishes Inspired by 'The Hundred-Foot Journey'

    Dishes Inspired by 'The Hundred-Foot Journey'

    Dishes Inspired by The Hundred-Foot Journey with Chef Jon-Paul Hutchins
    Dishes Inspired by The Hundred-Foot Journey with Chef Jon-Paul Hutchins
  • 4th of July desserts using 4 ingredients

    4th of July desserts using 4 ingredients

    What better way to celebrate the 4th of July with cakes? Pastry chef Country Velador from Cowboy Ciao and Super Chunk Sweets Treats shows us how to create desserts made from the same four ingredients.
    What better way to celebrate the 4th of July with cakes? Pastry chef Country Velador from Cowboy Ciao and Super Chunk Sweets Treats shows us how to create desserts made from the same four ingredients.


 

Every serving of kale provides more than your daily value of vitamin A, a powerful antioxidant to boost immunity. All dark green leafy vegetables, including kale, contain more good-for-your-bones calcium than any other vegetable. Kale is also rich in vitamin C, fiber and vitamin K, a fat-soluble vitamin needed for proper blood clotting and bone health. Use any sweet apple variety, like Jonagold, Honeycrisp, Fuji or Gala.

Makes 5 servings (one cup per serving)

Ingredients

1 ½ tablespoons canola oil
1 ½ cups chopped onion
2 cloves garlic, finely minced
1 pound bag prewashed, pretrimmed kale
½ cup apple juice
1 large apple, cut into 1-inch chunks
1 teaspoon smoked paprika
¼ teaspoon crushed red pepper
¼ teaspoon salt

Directions

  1. Heat oil in large stock pot or Dutch oven (8 quart) over medium-high heat.
  2. Add onion and garlic and sauté until onions just barely begin to soften.
  3. Reduce heat to medium, add kale and apple juice and stir well. Cover and cook until kale becomes tender, about 6 to 10 minutes.
  4. Add apple and spices; stir to thoroughly combine, and cook uncovered for an additional 2 minutes until apples are hot but not mushy.

Nutrition information (per serving)

Calories: 115
Protein: 2g (8%)
Carbohydrates: 17g (57%)
Fat: 4.5g (35%)
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 145mg
Calcium: 93mg
Iron: 1.2mg
Vitamin A: 14400 IU
Vitamin C: 49mg
Fiber: 4g 

Copyright (c) 2010 Studio One Networks. All rights reserved.

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by WorldNow

KSAZ-TV & KUTP
511 W. Adams St.
Phoenix, AZ 85003

Phone: (602) 257-1234
Fax: (602) 262-0177

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | New Terms of Service What's new | Ad Choices