By Mayo Clinic Staff

Dietitian's tip:

Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Plant-based
  8. Meatless
  9. Healthy-carb
  10. Gluten-free

Ingredients

  1. 2 teaspoons extra-virgin olive oil
  2. 4 garlic cloves, thinly sliced
  3. 1 pound kale, tough stems removed and leaves coarsely chopped
  4. 1/2 cup low-sodium vegetable stock or broth
  5. 1 cup cherry tomatoes, halved
  6. 1 tablespoon fresh lemon juice
  7. 1/4 teaspoon salt
  8. 1/8 teaspoon freshly ground black pepper

Directions

In a large frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated, about 5 minutes.

Stir in the tomatoes and cook uncovered until the kale is tender, 5 to 7 minutes longer. Remove from the heat and stir in the lemon juice, salt and pepper. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Calories 70
  • Total fat 2 g
  • Saturated fat 0.5 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 0 mg
  • Sodium 133 mg
  • Total carbohydrate 9 g
  • Dietary fiber 3 g
  • Total sugars 3 g
  • Added sugars 0 g
  • Protein 4 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

April 05, 2017

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/braised-kale-with-cherry-tomatoes/rcp-20049864