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Kale, carrot and feta super toss

Published by Today's Parent on 2/1/2012
Photo
Jodi Pudge
3/5
(24)
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Ingredients

  • 1 bunch kale
  • 1 tbsp olive oil
  • 1/2 red onion, chopped
  • 2 carrots, shredded
  • 1 zucchini, shredded
  • 1/2 tsp sea salt, divided
  • 1/4 tsp black pepper
  • 1/2 cup water
  • 1/4 cup raisins, currants or dried cranberries
  • 1 cup crumbled feta

Directions

  1. Wash kale carefully. Cut off stems and centre ribs; discard. Chop leaves coarsely. In a large deep skillet, add olive oil and cook red onion over medium heat until softened, about 6 min. Add kale, carrot, zucchini, ¼ tsp of the salt, pepper and water. Cover and cook, tossing twice, until greens are wilted, 10 to 15 min. Remove from heat. Toss with raisins, feta and remaining salt.
  2. Serve with brown rice that’s been prepared according to package directions, substituting chicken broth for water.

  • Power Up!

    Eat your way to a strong immune system by incorporating these nutrients into your family’s daily diet: Carotenoids Carrots, tomatoes, kale and sweet potato Omega-3s Salmon, tuna, mackerel and flaxseed oil Vitamin C Citrus fruits, sweet red pepper, strawberries and broccoli Vitamin E Sunflower seeds, Swiss chard, papaya, spinach and almonds

  • 277 calories
  • 12 g protein
  • 13 g fat
  • 34 g carbohydrates
  • 7 g fibre
  • 440 mg calcium
  • 4 mg iron
  • 72 mcg folate
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