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Number of Servings: 6
Serving Size: 1/2 cup
Kale deserves a wider audience in this country. This vitamin- and fiber-packed vegetable is so easy to prepare.
|sesame oil||2 tsp|
|garlic cloves, minced||2|
|low-fat, reduced-sodium chicken broth||0.25 cup|
|lite soy sauce||1 Tbsp|
|toasted sesame seeds||2 tsp|
|Fresh ground pepper to taste|
Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1-inch-wide strips.2:
In a wok, heat the oil. Add the garlic. Saute for 10 seconds. Add the kale with broth. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce.3:
Top the kale with sesame seeds and fresh ground pepper. Serve.
|Calories from Fat 23|
|Total Fat 3g|
|Saturated Fat 0g|
|Dietary Fiber 2g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 1 Vegetable 1/2 Fat|
More Diabetic Meals In 30 Minutes - Or Less!
Robyn Webb, MS
Robyn Webb has whipped up more than 140 recipes you can zip together in minutes:Blueberries Chantilly in 10 minutesGrilled Turkey with Garlic Sauce in 10 minutesAngel Hair Pasta with Tomato Seafood Cream Sauce in 15 minutes.
This recipe is from More Diabetic Meals in 30 Minutes - Or Less , published by the American Diabetes Association. Too busy to spend hours preparing dishes that fit into your meal plan? Now, you can prepare healthy meals in a flash - and you don't have to sacrifice taste!Diabetic cookbook author Robyn Webb introduces an all-new collection of great-tasting recipes that can be prepared in 30 minutes or less. This quick and easy cookbook contains a healthy variety of appetizers, desserts, soups, salads and entrees. Complete nutritional information and official ADA exchanges are also included for your convenience. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).
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