Potatoes With Kale

Potatoes With Kale



Kale is a leafy green vegetable that is too often used only as a garnish in restaurants. It is actually quite tasty and nutritious. Kale develops a lively flavor if stir-fried or sautéed just until the leaves turn bright green. Choose kale that is dark green, avoiding leaves that are wilted or yellow. Kale is a very good source of calcium and is a member of the cancer-protective family of cruciferous vegetables. Perhaps everybody’s favorite vegetable, potatoes provide some vitamin C and potassium. They round this dish out with their starchy presence. This recipe is perfect for a quick weeknight dinner – you can prepare the potatoes in advance and add the kale just before mealtime.

Food as Medicine

Kale is among the most nutrient-dense foods in common use, and is an especially rich source of vitamins K, A and C.



1 pound medium red potatoes
4 cups shredded kale (see procedure below)
2 tablespoons extra-virgin olive oil
1 large onion, chopped
Salt to taste


1. Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance. 

2. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise. 

3. In a large skillet, heat the olive oil and add the onion. Saut? over medium-high heat, stirring, until onion just begins to brown. 

4. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes. 

5. Add the potatoes and cook until they are heated through. Season to taste and serve.


Serves 6

Nutrients Per Serving
Calories: 135.9
Protein: 3.5 grams
Fat: 5.0 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 3.3 grams
Polyunsat Fat: 0.6 grams
Carbohydrate: 20.5 grams
Fiber: 3.3 grams
Cholesterol: 0.0 mg
Vitamin A: 6,366.3 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 51.7 mg
Calcium: 72.1 mg
Magnesium: 33.7 mg

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