2 teaspoons vegetable oil
1/2 cup chopped onion
1/2 cup chopped carrot
1 teaspoon ground thyme
2 minced garlic cloves
2 cups water or chicken broth
3/4 cup diced tomatoes
1 cup chicken, cooked, skinned and cubed
1/2 cup brown or white rice, cooked
1 cup chopped kale (about one large leaf)
Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about 5 to 8 minutes.
Add thyme and garlic. Saute for one more minute. Add water or broth, tomatoes, cooked rice, chicken and kale. Simmer for 5 to 10 minutes.
Recipe makes 3 servings.
Serving size: 1/3 of recipe
Calories: 180; Total Fat: 5g; Saturated Fat: 1.5g; Cholesterol: 40mg; Sodium: 80mg; Carbohydrates: 17g; Protein: 17g; Fiber: 3g; Sugar: 2g
Bonus: Easy Kale and Cauliflower Soup
Heat 1 tablespoon olive oil over medium-high heat. Add 1 diced onion and cook about five minutes. Add 1 clove minced garlic and cook 1 minute more. Add 4 cups low-sodium chicken broth and 2 cups cauliflower florets and cook until soft, about 10 minutes. Add 2 cups shredded dale and cook until wilted, about 4 minutes. Puree the mixture until smooth. Season with crushed red pepper flakes.
Did You Know?
Kale is often called "borecole," and in America collards are sometimes called "sprouts." "Kale" is a Scottish word derived from coles or caulis, terms used by the Greeks and Romans in referring to the whole cabbage-like group of plants. The German word Kohl has the same origin.
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