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Recipe: Creamed Kale

Usually words like "creamy" and "creamed" mean high fat, high calories. Traditional recipes for creamed greens like spinach often start out with a hefty dose of butter and are finished with a cup or more of heavy cream. This takes our healthy green veggies and fills them with saturated fat that far outweighs the vitamins and fiber we’re getting from the vegetables. Our version of Creamed Kale uses Greek yogurt and parmesan cheese to get still get that smooth texture. Make sure this dish makes it to your holiday table this season!

Ingredients

2 tablespoons olive oil

1 Vidalia onion, diced

4 cloves garlic, minced

2 pounds kale, stems removed and finely chopped

1 cup plain, non-fat Greek yogurt

¼ cup grated Parmesan cheese

½ teaspoon black pepper

Directions

  1. Heat olive oil in a large sauté pan over medium heat.Add onion and garlic and cook 3-4 minutes until softened.
  2. Add kale and a splash of water, cover and cook 8-10 minutes until greens are wilted and tender.
  3. Remove pan from heat and stir in Greek yogurt, parmesan cheese and black pepper.

Serving Information

8 servings (1/2 cup per serving)

Nutrition Information

124 Calories; 5 g Fat (1 g Saturated Fat; 0 g Trans Fat); 4 mg Cholesterol; 94 mg Sodium; 13 g Carbohydrate (3 g Fiber, 2 g Sugar, 0 g Added Sugar); 9 g Protein; 82% Daily Value (DV) Vitamin A; 184% DV Vitamin C; 0% DV Vitamin D; 24% DV Calcium; 10% DV Iron; 14% DV Potassium