Heart-Healthy Garlicky Tuscan Kale & Spinach

kale

If you’re looking for the key to someone’s heart, look no further than the cruciferous king – kale. Although all cruciferous veggies provide powerful health benefits, kale is often overshadowed by its more popular counterparts broccoli and cauliflower. Kale has been found in several studies to have an impact on lowering cholesterol and that means it’s a great veggie to help keep your stroke and heart attack risk down. Further, at just 30 calories per cup, when it comes to calories, a lot of kale goes a long way. So throw some kale in your soup or casserole or have it plain, sautéed with some garlic and spinach.

Makes 4 Servings –  Serving Size: ½ cup

Ingredients

1 tablespoon extra virgin olive oil

1 cup sweet onion, small dice

2 teaspoon fresh garlic, fine chopped

4 cups spinach, stems removed

4 cups kale, ribbing removed, fine julienne or chiffonade cut

½ cup vegetable Stock

Directions

Sauté onion in extra virgin olive oil until lightly caramelized, add garlic and sauté two minutes to cook garlic. Remove and set aside. Add kale and vegetable stock to pan.  Simmer on low stirring frequently until pan is all most dry. Add spinach, onion, garlic, salt and pepper. Keep stirring on medium heat until spinach is just wilted. Remove and serve.

Nutritional Information per Serving:

Calories: 130

Sodium: 210mg

Sugars: 5g

Cholesterol: 0mg

Saturated Fat: 0.5g

Fiber: 8g

Protein: 8g

Carbohydrate: 17g