Maple Mustard Kale with Turkey Bacon

Oct 29 2008

Try out this simple sautéed kale. It’s a little smoky, a little sweet and has a subtle mustard tang. With some saltiness from the bacon and mustard, you won’t need to pick up the salt shaker.

Serves 4

Dietitian's Tip: 

Serve this kale as a side dish with poached eggs and a slice of whole grain toast for breakfast, lunch or dinner.

Ingredients: 

1 tsp olive oil
½ large onion, sliced
3 strips turkey bacon cut crosswise into strips
1 bunch Lacinato kale
1 tbsp whole grained mustard
1 tsp apple cider vinegar
1 tbsp 100% pure maple syrup
 

Preparation: 

Heat a 12 inch sauté pan over medium heat. Add olive oil, onions and turkey bacon and sauté until browned, about 8 minutes.

Meanwhile, remove the tough ribs from the kale, cut into bite-size pieces and wash well in two changes of water. Drain or spin the greens dry. A greens washer/spinner, such as one from Zyliss, works very well for washing and drying any kind of leafy green or lettuce.

Once the onions and bacon have browned, add the washed kale and cook until wilted, stirring occasionally, about 4 minutes.

Meanwhile, in a small bowl combine the whole grain mustard, apple cider vinegar and pure maple syrup.

When the kale is wilted and tender, drizzle the mustard mixture over the kale and stir to combine. Heat through for about 1 minute. Serve warm.
 

Nutrition Information: 

Per serving: 125 calories, 3 g fat, 14 mg cholesterol, 256 mg sodium, 17 g carbohydrates, 6 g sugar, 8 g protein, 3 g fiber, 161 mg calcium, 36 mcg folate.