Pan-seared kale

 
                              PAN-SEARED KALE
 
 Recipe By     : Elaine Kosrova, "Healthy Living"
 Serving Size  : 4    Preparation Time :
 Categories    : Vegetables
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
   12      ounces        fresh kale -- (1 bunch), stems
                         -- and tough ribs
                         -- removed
    2      teaspoons     vegetable oil -- preferably
                         -- grapeseed oil
    2      teaspoons     roasted sesame oil
    1      tablespoon    fresh ginger -- chopped
    2      cloves        garlic -- thinly sliced
    1      tablespoon    reduced-sodium soy sauce
    1      teaspoon      roasted sesame seeds -- optional
 
 1) Rinse kale and shake to remove excess water, leaving only what clings to
 the leaves; set aside.
 
 2) In a wok or large deep skillet, combine both oils over high heat.  When hot
 but not smoking, add the ginger; cook for 10 seconds.  Add the kale and
 garlic, turning constantly with a large metal spoon or spatula.  When kale
 begins to wilt (about 2 minutes), add soy sauce and cook, tossing, 1 minute
 longer.  Transfer to a serving dish and top with sesame seeds, if desire4d.
 
 Notes: Packed with carotenoids, kale has one-third more antioxidant capacity
 than spinach and twice as much as broccoli.  Some researchers theorize that
 chlorophyll may also help prevent the mutation of cells into precancerous
 versions.  Ounce for ounce, fresh kale has as much calcium as whole milk and
 is well endowed with fiber, iron, and vitamins A, C, and B6.  With such a low
 caloric cost - just 50 fat-free calories in 3 1/2 ounces - kale is a
 nutritional bargain.  From October, 1998 issue of Country Living's "Healthy
 Living", article called "Superheroes on the supper table", pages 112-114.
 
 Typos by K. Hudson Lipin, 09/05/98
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