Side Pannel
Sesame Kale
Ingredients List
- 1 lb Kale
- 1 1/4 ts Sesame oil
- 2 Garlic cloves; minced
- 2 tb Chicken stock; low fat, low
- -sodium, plus 2 teaspoons
- 2 ts Lite soy sauce
- 1 1/4 ts Sesame seeds; toasted
- Freshly ground black pepper;
- -to taste
Directions
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. In a wok, heat the oil. Add the garlic. Saut”š for 10
seconds. Add the kale and the stock. Cover and steam for 3 minutes until
the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh
ground pepper. Serve.
Per serving: calories 60, fat 2.5g, 35% calories from fat, cholesterol 0mg,
protein 2.9g, carbohydrates 7.3g, fiber 3.2g, sodium 162mg.
Exchanges: 1 Vegetable, 1/2 Fat.
stems. Slice the leaves once down the middle, then cut them crosswise into
1 inch wide strips. In a wok, heat the oil. Add the garlic. Saut”š for 10
seconds. Add the kale and the stock. Cover and steam for 3 minutes until
the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh
ground pepper. Serve.
Per serving: calories 60, fat 2.5g, 35% calories from fat, cholesterol 0mg,
protein 2.9g, carbohydrates 7.3g, fiber 3.2g, sodium 162mg.
Exchanges: 1 Vegetable, 1/2 Fat.
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