Comments Off on Mustard Kale

Vegan, Vegetarian
Kale is a leafy green vegetable full of nutrients. A member of the cabbage family known for its slightly bitter taste and sturdy texture, it’s also rich in vitamins A, C, and K, as well as fibre, calcium, and iron. So, whether you have Kale raw in salads, sautéed as a side dish, or blended into smoothies for a nutritious boost, Kale is an excellent addition to any healthy diet.
Servings 4
Calories 201 kcal
Prep Time10 minutes
Cook Time8 minutes
Total Time18 minutes

Ingredients
 

  • 400 g curly kale, usually 2 bags
  • 4 tbsp plain olive oil
  • 200 mls cold water
  • 4 tbsp English mustard
  • extra virgin olive oil, to taste

Instructions
 

  • Pick over the kale and rip out any large stalks.
  • Wash really well in a couple of changes of cold water.
  • In a large pan, add the olive oil and water.
  • Pile in the kale.
  • Bring to a boil and mix well. Cover with a lid and cook rapidly for 2-3 minutes.
  • Then remove the lid and evaporate off all the water.
  • By this time, the kale will be cooked but not overcooked.
  • Remove the pan from the heat, add the extra virgin oil and mustard, and mix well.
  • You shouldn’t need any salt or pepper, as the mustard should suffice.
  • Serve.
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Nutrition Facts
Mustard Kale
Amount per Serving
Calories
201
% Daily Value*
Fat
 
20
g
31
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.003
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
13
g
Sodium
 
223
mg
10
%
Potassium
 
371
mg
11
%
Carbohydrates
 
5
g
2
%
Fiber
 
5
g
21
%
Sugar
 
1
g
1
%
Protein
 
4
g
8
%
Vitamin A
 
10001
IU
200
%
Vitamin C
 
93
mg
113
%
Calcium
 
265
mg
27
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword kale
Course Latest from This Morning, Main Course, Side Dish
Cuisine British, ITV This Morning, Side Dish, Winter
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