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Kale with Sweet Corn


Kale with Sweet Corn

Serves: 2

Category: Main Dishes - Vegan
Author: www.drfuhrman.com
Tags: Aggressive Weight Loss, Kid-Friendly

Average Rating: 
Rated by: 14 members

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(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Sweet tender corn kernels and robust kale make a great combination! Serve this easy dish with your bean burgers or veggie pizza and get a heaping helping of healthy greens.

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Ingredients:

1 cup fresh corn kernels (about 2 ears) or defrosted frozen corn
1/4 cup low sodium or no-salt-added vegetable broth, or more as needed
1/2 cup finely chopped onion
1 clove garlic, chopped
1 bunch kale, tough stems and center ribs removed and leaves chopped
1/4 cup chopped walnuts or raw almonds, lightly toasted
1/8 teaspoon black pepper, or to taste
2 tablespoons chopped scallions

Instructions:

If using fresh corn, boil ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife. Set aside.

Heat 2-3 tablespoons vegetable broth in a skillet over medium-high heat. Saute onion and garlic until soft, about 2 minutes, Add the kale and remaining vegetable broth. Reduce heat to low, cover and cook until kale is tender, about 7 minutes, stirring occasionally and adding additional vegetable broth if needed. Add the corn and cook until heated through.

Stir in the walnuts and season with black pepper. Top with scallions.

Calories 220; Protein 8 g; Carbohydrates 29 g; Sugars 5 g; Total Fat 11 g; Saturated Fat 1.1 g; Cholesterol 0 mg; Sodium 62 mg; Fiber 5.4 g; Beta-Carotene 6578 ug; Vitamin C 95 mg; Calcium 131 mg; Iron 2.3 mg; Folate 82 ug; Magnesium 82 mg; Potassium 672 mg; Zinc 1.2 mg; Selenium 2.3 ug

Comments (7):

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karegl01

09/19/2011 11:52 AM

Rated this recipe: (no rating)

This recipe sounds terrific. One thing to try. Don't boil corn on the cob. Put it in the microwave. One minute on high and flip it for one minute. Let it sit for a few minutes and it's done. Tender, juicy, more flavorful, less fuss and no boiling away the nutrients.

tc3fngrs

08/14/2012 06:25 PM

Rated this recipe: (no rating)

Sure would be helpful if the recipe gave a total prep time and the # of people it served. This is true for all recipes though.

RonLynda replies:

07/19/2018 04:47 PM

Rated this recipe: (no rating)

Look at the very top of the recipe, that is where it always says how many servings are there.  This one serves 4.

 

AlissaP

01/12/2013 12:10 AM

Rated this recipe:

This was a nice simple recipe that tasted great. My kale only took about 10min of steaming. I served it with baked tofu that had been marinated with lime, tamari and cumin with toasted pepitas.

Charlotte R Landrum

07/28/2013 08:34 AM

Rated this recipe: (no rating)

Loved this dish...a little prep time but well worth it!!

inarticulate

07/31/2013 09:48 AM

Rated this recipe:

I liked this, though I made it with swiss chard and added some marinated tofu as suggested by AlissaP. I also microwaved the corn, karegl01, but 2min30 and don't bother to flip works fine for me.

ScaifeAJ

08/05/2013 12:20 PM

Rated this recipe:

Very simple recipe and it turned out great. I used frozen corn that I had defrosted (much quicker than having to boil an ear of corn). Don't put onions in any of the food that we cook, both myself and wife do not like onions. But I guess if you like the onion flavor then prepared without onions may not be for you. I put in a little bit more garlic to make up for not having onions. The kids ate it and when they eat something with greens in it, it has to be good.

charlyn

08/11/2013 01:21 AM

Rated this recipe:

One of my favorite kale recipes that I have tried so far. The sweetness of the corn and onions really balances out the kale, and the bites with toasted nuts are particularly delicious.