Mayo Clinic Health Library

Recipe: Braised kale with cherry tomatoes

Updated: 04-15-2011

Dietitian's tip: Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.

Ingredients

Serves: 4

  • 2 teaspoons extra-virgin olive oil
  • 4 garlic cloves, thinly sliced
  • 1 pound kale, tough stems removed and leaves coarsely chopped
  • 1/2 cup vegetable stock or broth
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

Directions

In a large frying pan, heat the olive oil over medium heat. Add the garlic and saute until lightly golden, 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated, about 5 minutes.

Stir in the tomatoes and cook uncovered until the kale is tender, 5 to 7 minutes longer. Remove from the heat and stir in the lemon juice, salt and pepper. Serve immediately.

Nutritional Analysis per serving
  • Calories: 93
  • Total carbohydrate: 15 g
  • Cholesterol: 0 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 2 g
  • Protein: 4 g
  • Saturated fat: 0 g
  • Sodium: 206 mg
  • Total fat: 3 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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