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Superfood of fiber to the rescue

Nov. 17, 2013 @ 12:00 AM

Packed with vitamins, antioxidants, fiber and other nutrients, fiber is touted as one of the world's "superfoods." Here's a recipe from the American Heart Association on how to make a simple side from this winter crop.



1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided

1-11/2 pounds kale, ribs removed, coarsely chopped (see Cooking Tip)

1/2 cup water

2 cloves garlic, minced

1/4 teaspoon crushed red pepper

2-3 teaspoons sherry vinegar or red-wine vinegar

1/4 teaspoon salt


Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat and toss together. Stir in vinegar to taste and salt.


A 1- to 11/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Source: www.heart.org.



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