Weight Loss eBook_Patty 2_16_10

Healthy Weight Loss — Without Dieting

5-Minute Italian Kale

With this delicious, easy-to-prepare
recipe you can include kale as part of
your Healthiest Way of Eating in a matter
of minutes. Kale is one of the healthiest
vegetables around with one serving
providingyou with an excellent source
of health-promoting vitamins A and E.
Enjoy!

Ingredients:

1 pound Italian (Lacinato) kale (or any variety)
2 tsp lemon juice
1 medium clove garlic, pressed or chopped
½ TBS extra virgin olive oil
Salt and black pepper to taste

Directions:

1. Chop garlic and let sit for 5 minutes to enhance its health-promoting
   properties.


2. Fill bottom of steamer with 2 inches of water and bring to boil.


3. While water is coming to a boil, slice kale leaves into ½-inch slices,
   and cut again crosswise. Cut stems into ¼-inch slices. Let kale sit for
   at least 5 minutes to bring out it health-promoting properties.


4. When water comes to a boil, add kale to the steamer basket and
   cover. Steam for 5 minutes.


5. Transfer to a bowl and toss with additional ingredients. For the best
   flavor, do so while kale is still hot.

Serves 2

Calories 146.91

Calories-Saturated Fat 6.37

Protein 7.6 g

Carbohydrates 23.64 g

Dietary Fiber 4.59 g

Soluble Fiber 1.82 g

InSoluble Fiber 2.73 g

Fat - Total 5.1 g

Cholesterol 0 mg

Calcium 309.25 mg

Potassium 1026.11 mg

Sodium 97.83 mg

Nutritional Profile

Photo shown with onions