- prep: 0 hr
- cook: 0 hr
- total: 0 hr
Summary
Although kale is available year-round, it's typically sweetest from midwinter through spring. Related to broccoli and cauliflower, kale is loaded with many of the same cancer-fighting phytochemicals. Potatoes offer complex carbohydrates and generous doses of potassium, iron, and vitamin B6. Leave the skin on for extra fiber.
Ingredients
- 1 1/2 pounds small potatoes, such as Red Bliss or fingerling, sliced 1/4 inch thick
- 1 red onion (10 ounces), halved and thinly sliced
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil
- Kosher salt and freshly ground pepper
- 1 1/2 teaspoons Dijon mustard
- 1 tablespoon finely grated lemon zest, plus 2 tablespoons juice (from 2 lemons)
- 1 garlic clove, thinly sliced
- 1 pound kale, trimmed, cut into large pieces (about 16 cups), and rinsed well, water still clinging to leaves
Instructions
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Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 224 % Daily Value *
- Total Fat: 10 g 16.15%
- Saturated Fat: 1 g 3.9%
- Trans Fat: 0 g %
- Cholesterol: 11 mg 3.58%
- Sodium: 471 mg 19.64%
- Calcium: 21 mg 2.1%
- Potassium: 67 mg 1.91%
- Magnesium: 0 mg 0%
- Iron: 1 mg 7.33%
- Zinc: 0 mg 0%
- Total Carbohydrate: 23 g %
- Dietary Fiber: 3 g 11.09%
- Sugar: 1 g
- Protein: 10 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 0.32%
- Vitamin C 39.83%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables0
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total1 oz-eq