Seasoned Kale with Nuts
|Light olive oil||2 Tablespoon|
|Kale||1 Bunch (100 gm), strip leaves off stalks, wash, and chop|
|Extra light olive oil||1 Tablespoon|
|Mustard seeds||1⁄4 Teaspoon|
|Cumin seeds||3⁄4 Teaspoon|
|Garlic cloves||5 Clove (25 gm), peeled and sliced|
|Dried red chili||4 , split in half|
|Macadamia nuts/Honey-roasted cashews||1⁄8 Cup (2 tbs) (Any Nut Of Choice)|
1.In a large skillet or nonstick sauté pan, heat 2 tbsp oil. Add kale; cover and sauté on a low flame for 6 minutes. Stir kale and increase heat to medium-low (do not cover). Cook till tender, stirring occasionally (about 6-8 minutes).
2.In the meantime, in a small sauté pan or saucepan, add 1 tbsp oil and mustard seeds; cover and heat over medium-low flame. When the mustard seeds stop sputtering and popping, remove cover and add cumin seeds, garlic, red chili peppers, and nuts, and fry until garlic turns a light golden brown. (Be careful to keep your face a safe distance, as the oil can spatter when adding ingredients.).
3. When the kale is done, add the seasoning and toss. Salt to taste. Serve with rice.
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Calories 160 Calories from Fat 131
% Daily Value*
Total Fat 15 g23.1%
Saturated Fat 2.1 g10.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 111.6 mg4.7%
Total Carbohydrates 6 g2.1%
Dietary Fiber 1.4 g5.7%
Sugars 0.7 g
Protein 2 g3.8%
Vitamin A 82.4% Vitamin C 54%
Calcium 6% Iron 8.1%
*Based on a 2000 Calorie diet