The Problems with Eating KALE!


Are You Cooking Kale All Wrong?

Kale, collards, and mustard greens have an undeserved reputation as being bitter and hard to cook. They're neither. Here's how to prepare and cook them fast. 

WHAT TO BUY:Figure at least a pound for four side portions. Prep and cooking are the same for all three greens, so you can use them interchangeably. 

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HOW TO PREPARE THEM:

1. REMOVEstems and central veins. It's easy if you fold each leaf in half and then just rip off the whole stem along with the attached vein.

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2. CUTleaves by stacking, folding, and slicing crosswise into strips, either thick or thin. Or you can chop into medium pieces.

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3. WASHgreens by swishing in a sink or large bowl of water. Lift out, leaving dirt behind. Repeat, if necessary, until there's no grit left in the bottom.

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4. COOKby steaming, covered, with ⅓ cup water over medium-high heat 10 to 15 minutes.

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Gingered Chicken and Greens Stir-Fry

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An ideal way to use leftover greens! If you're cooking kale or other greens fresh, sauté in the same pan you'll use to stir-fry for easy cleanup. 

WORK TIME: 30 MINUTES / TOTAL TIME: 30 MINUTES / SERVINGS: 4  

1 Tbsp canola oil
1 Tbsp finely chopped fresh ginger
2 cloves garlic, thinly sliced
6 scallions, thinly sliced (keep bulbs and leaves separate)
1 lg red bell pepper, cut into thin strips
1 lb boneless, skinless chicken thighs, cut into ½" strips
¼ tsp salt
2 c cooked greens, about 1 lb raw with stems (we used mustard greens)
1 Tbsp soy sauce
2 tsp toasted sesame oil 

1. PUTcanola oil in large stainless steel or nonstick frying pan or wok over medium-high heat. When hot, add ginger, garlic, and scallion bulbs. Stir-fry 2 minutes. 
2. ADDpepper and stir-fry 2 minutes. Add chicken and salt and stir-fry until almost done, about 5 minutes. 
3. STIRin cooked greens, scallion leaves, soy sauce, and sesame oil.





Video: How Does Cooking Affect Nutrients in Veggies?

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Date: 02.12.2018, 18:07 / Views: 43461