kale-with-sauteed-apples-and-onions

  • Prep Time:5 min

  • Cook Time: 10 min

  • Serving Size: 1 cup

  • Serves: 4

Ingredients

1 pound kale
1 large apple
1 medium onion
1 tablespoon canola oil
1/2 teaspoon curry powder
1/2 cup water
1/4 teaspoon salt

Steps

  1. Rinse kale. Remove tough stems and ribs. Chop leaves coarsely.
  2. Rinse apple. Peel onion. Cut apple and onion into 1/4-inch-thick wedges.
  3. In a medium pot, heat oil over medium-high heat until hot but not smoking.
  4. Add onions, stirring occasionally until golden, about 3 minutes.
  5. Add apple and curry powder. Sauté, stirring until apple is almost tender, about 2 minutes.
  6. Add kale and water. Put lid on the pot and cook. Stir occasionally, until kale is tender and most liquid is evaporated, about 5 minutes. Season with salt before serving.

Nutrition Facts
Serving Size 1 cup (230g) 4 servings per container
Amount per serving
Calories 130
% Daily Value *
Total Fat 3.5g 4%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 9%
Total Carbohydrate 22g8 8%
Dietary Fiber 4g 14%
Total Sugars 7g
Includes 0g Added Sugars 0%
Protein 4g
Vitamin D 0mcg 0%
Calcium 166mg 15%
Iron 2mg 10%
Potassium 103mg 2%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin A: 97% Daily Value

Vitamin C: 156% Daily Value

*Adapted from a Cooking Matters recipe

UF/IFAS Extension Family Nutrition Program. UF/IFAS Extension Family Nutrition Program Website. Kale with Sauteed Apples and Onions. Recipe source: *Adapted from a Cooking Matters recipe. Available at familynutritionprogram.org. Access date: 09-05-2024.