Organic Creamed Kale Recipe

Looking for an easy Organic creamed Kale recipe? Learn how to make Organic creamed Kale using healthy ingredients.


Submitted by eichers

Makes 4 servings



I do not measure when I cook so this recipe uses approximate measurements!!! This was the first kale recipe I have done and I now love Kale!!

Recipe Ingredients for Organic creamed Kale

3 cups chopped organic kale (fresh with stems removed)
1 tbs chopped organic garlic
1/4 cup chopped organic onion
1 1/2 cup organic skim milk (or cream)
1/4 cup organic flour
1/4 cup fresh parmesan cheese
2 tbs extra virgin olive oil
1 tbs organic whipped butter

Recipe Directions for Organic creamed Kale

  1. steam the kale (or blanch in boiling water for 5-7 minutes

  2. saute garlic and onions in olive oil and butter till tender (medium heat)

  3. add flour, salt and pepper to onion mixture to make a roux (low heat)

  4. whisk milk into the roux add parmesan cheese

  5. add kale to creamy mixture (drain if boiled)

  6. enjoy!!!

Categories

Side Dish

Nutrition Facts
Serving Size 175.8g
Amount Per Serving
Calories
203
Calories from Fat
107
% Daily Value*
Total Fat
11.9g
18%
Saturated Fat
3.9g
19%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
177mg
7%
Potassium
404mg
12%
Total Carbohydrates
17.2g
6%
Dietary Fiber
1.4g
6%
Sugars
5.1g
Protein
8.2g
Vitamin A 161% Vitamin C 103%
Calcium 26% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in calcium
  • Very high in vitamin A
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement