Chinese Kale Food
CHINESE-STYLE KALE
Give a good ol' British fave an Asian edge with a few simple shakes of the right sauces
Provided by Good Food team
Categories Dinner, Side dish, Supper
Time 15m
Number Of Ingredients 5
Steps:
- Heat the oil in a large wok or frying pan, then tip in the garlic and cook for a few secs. Throw in the kale and toss around the pan to coat in the garlicky oil.
- Pour over 100ml boiling water and cook for 7 mins more until the kale has wilted and is cooked through.
- Stir in the soy and oyster sauces and heat through to serve.
Nutrition Facts : Calories 95 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 4 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 4 grams protein, Sodium 2.26 milligram of sodium
CHINESE STYLE KALE
Since starting on my healthy eating journey, I have discovered that I really like kale. I would never have even entertained trying it before but it has become a regular on my plate. However, I am always looking for new ways of eating it rather than steaming it. I found this recipe in the February 2008 copy of BBC Good Food Magazine and it looks like a good alternative to my usual preparation.
Provided by Sarah_Jayne
Categories Greens
Time 15m
Yield 2-3 serving(s)
Number Of Ingredients 6
Steps:
- Heat the oil in a large wok or frying pan.
- Tip in the garlic and cook for a few seconds.
- Throw in the kale and toss around the pan to coat in the garlicky oil.
- Pour over boiling water and cook for 7 minutes more until the kale has wilted and is cooked through.
- Stir in the soy and oyster sauces and heat through to serve.
Nutrition Facts : Calories 122.8, Fat 7.5, SaturatedFat 1, Sodium 792.9, Carbohydrate 12.1, Fiber 2.1, Sugar 0.2, Protein 4.5
ASIAN-STYLE KALE
I love all kinds of kale. The article from The Washington Post mentions black kale (aka - dino, Tuscan kale) as a nice choice but I suspect curly blue-green Scotch kale would be fine as well. Oh, did I mention how incredibly nutritious & economical kale is? Or how unbelievably easy kale is to grow in anyone's garden.... even in the winter? More about kale - www.motherearthnews.com/Organic-Gardening/2003-08-01/The-Best-Kales.aspx Article mentioned the recipe was adapted from Northern Virginia cooking instructor Robyn Webb.
Provided by Busters friend
Categories Greens
Time 15m
Yield 3-4 serving(s)
Number Of Ingredients 8
Steps:
- Set a lidded 6 - 8 quart saucepan of water, salted with 2 T salt, on stove to boil.
- Wash the kale thoroughly to remove all grit. Discard the tough ribs, and coarsely chop the kale leaves.
- Plunge the kale into boiling water and cook for 3 to 4 minutes & then drain.
- In a large skillet or heavy wok, heat the sesame oil over medium heat. Add the shallot, garlic, scallions and ginger root and cook for about 1 minute to release the aromas.
- Add the kale a bunch at a time and cook 3 to 4 minutes, or until the leaves have softened a bit but the kale retains its shape. Remove from heat and add the soy sauce. Divide among individual plates, sprinkle with toasted sesame seeds, if using, and serve hot.
Nutrition Facts : Calories 115.2, Fat 5.3, SaturatedFat 0.8, Sodium 386.9, Carbohydrate 14.9, Fiber 3, Sugar 0.3, Protein 5.4
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