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Side, Vegetarian |80 calories per serving|25 minute recipe

Kale with Sweet Corn

This content was last updated on April 10, 2020

Kale, a cruciferous vegetable and a nutritional powerhouse of a veggie, has a wide range of nutrients and phytochemicals. Kale is often associated with a distinct and often bitter flavor, however, pairing kale with vegetables high in natural sugars like corn and sweet onions creates a perfect balance. 

Ingredients

1x
2x
3x
  • Water
  • 3/4 pound kale chopped, stems removed
  • 2 tsp. extra-virgin olive oil
  • 1/2 cup sweet onion, chopped
  • 2 scallions, trimmed and chopped
  • 3/4 cup corn kernels, thawed from frozen or drained from can
  • 1/4 cup vegetable broth
  • Salt and freshly ground black pepper, to taste
Makes 5 servings. Per serving: 80 calories, 2.5 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 12 g carbohydrates, 4 g protein, 3 g dietary fiber, 35 mg sodium, 3 g sugar, 0 g added sugar.

Directions

  1. In a large pot, bring 3-5 cups of water to a boil. Add kale, cover and reduce heat to medium. Cook kale for about 10-12 minutes, until tender. Drain.
  2. Heat oil in a medium skillet over medium-high heat. Sauté the onion and scallion for 3 minutes, until the onion is soft.
  3. Add kale, corn and broth to skillet. Reduce heat to low and cook for about 3 minutes, stirring often, until the corn and greens are heated through. Season to taste with salt and pepper and serve.

This recipe is reprinted from The New American Plate Cookbook, which features 200 mouth-watering recipes and color photos. It is available from bookstores and online booksellers. Proceeds from sales fund cancer research.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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