Tender Green Kale with Creamy Goat Cheese and Walnuts

I’m always surprised by the number of people who tell me they don’t know what kale is, and why should they? It’s not like grocery stores display it next to the spinach packaged neatly in plastic containers that’s been washed three times. It’s usually in a small bin, hidden with other obscure vegetables like brussels sprouts and beets.

What a shame! Kale is inexpensive, packed full of nutrients, and holds up well in sautes, soups and stews. It’s a leafy form of cabbage. Colorful, with a slightly crunchy texture, even when it’s cooked.

There are so many varieties of kale, that I’ll let Wikipedia describe them for you. Just know that it grows easily in a home vegetable garden, and that you can buy it at your local farmers markets. As I’ve said, you can get it at your local grocery store too, but you might have to ask the clerk to find it for you.

If you’re trying kale for the first time, this recipe is perfect for you. It combines kale with tart and creamy goat cheese and toasted walnuts. How can I miss with that combination? You’ll have to try it now!

Happy cooking!

Tender Green Kale with Creamy Goat Cheese and Walnuts

Serves 2

¼ cup toasted walnuts, chopped

1 tablespoon olive oil
1 cup onion , thinly sliced

6 cups kale, chopped
1 clove garlic, minced
¼ cup chicken broth
1 pinch nutmeg

2 tablespoons goat cheese

1. Lightly toast walnuts in a dry pan over medium heat for 1 – 2 minutes until fragrant. Set aside.
2. Preheat large skillet over medium heat and spray with cooking spray. Add oil and saute onion for 4 – 5 minutes until just tender. Add chicken broth as needed to keep from burning.
3. Add garlic and kale and saute another 3 – 4 minute until just wilted. Add a pinch of nutmeg.
4. Sprinkle with goat cheese and toasted walnuts.

What’s good for me in this dish?

Kale is very high in vitamins K, A, C, manganese and fiber. Vitamin A promotes vision and lung health. Vitamin C reduces the severity of inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. Kale’s sulfur-containing phytonutrients can help prevent some cancers.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They are also known improve and control high blood pressure.

Amount Per Serving
Calories: 140
Total Fat: 12.91g
Cholesterol: 11mg
Sodium: 142mg
Total Carbs: 1.53g
Dietary Fiber: 0.30g
Sugars: 0.57g
Protein: 4.12g

Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Last updated by Kristi Rimkus at July 12, 2010.

Tagged as: cooking light, goat cheese recipes, health-recipes, healthy cooking, healthy recipes, kale recipes, Light Recipes, Mother Rimmy's Cooking Light Done Right, Recipes, vegetable recipes, Weight Watchers Points