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Steamed Kale

Makes about 4 1/2-cup servings

1 bunch (about 1 pound) kale
1/2 cup water
1 teaspoon reduced-sodium soy sauce
2 - 3 garlic cloves, minced

Wash kale, remove stems, and chop leaves into 1/2-inch strips. Heat water and soy sauce in a large pot or skillet and add garlic. Cook 30 seconds, then add kale, toss to mix, cover, and cook over medium-low heat for 3 to 5 minutes. Add water, 1 tablespoon at a time, if necessary, to keep the kale from sticking.

Per 1/2-cup serving

  • Calories: 25
  • Fat: 0.3 g
  • Saturated Fat: 0 g
  • Calories from Fat: 11.7%
  • Cholesterol: 0 mg
  • Protein: 1.7 g
  • Carbohydrates: 5.1 g
  • Sugar: 0.8 g
  • Fiber: 1.6 g
  • Sodium: 63 mg
  • Calcium: 61 mg
  • Iron: 0.8 mg
  • Vitamin C: 33.2 mg
  • Beta Carotene: 6525 mcg
  • Vitamin E: 0.7 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.