Potatoes with kale, leek and garlic

Kale is a leafy green vegetable that is too often used only as a garnish in restaurants. It is actually quite tasty and nutritious. Kale develops a lively flavor if stir-fried or sautéed just until the leaves turn bright green. Choose kale that is dark green, avoiding leaves that are wilted or yellow. Kale is a very good source of calcium and is a member of the cancer-protective family of cruciferous vegetables. Perhaps everybody's favorite vegetable, potatoes provide some vitamin C and potassium. They round this dish out with their starchy presence. This recipe is perfect for a quick weeknight dinner - you can prepare the potatoes in advance and add the kale just before mealtime.

Food as Medicine
Kale is among the most nutrient-dense foods in common use, and is an especially rich source of vitamins K, A and C.

Ingredients

• 1 pound medium red potatoes
• 4 cups shredded kale (see procedure below)
• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1 medium leek, thinly sliced
• 4 cloves garlic, minced
• Salt to taste

Directions 
1. Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.

2. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise.

3. In a large skillet, heat the olive oil and add the onion, garlic and leek. Sauté over medium-high heat, stirring, until translucent.

4. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.

5. Add the potatoes and cook until they are heated through. Season to taste and serve.

Kale, Lentil, and Chicken Soup Recipe

Ingredients

• 1 tablespoon oil, olive
• 1 cup(s) onion(s), chopped
• 1 cup(s) carrot(s), coarsely chopped 
• 2 clove(s) garlic, minced 
• 6 cup(s) broth, chicken, less sodium 
• 1 tablespoon basil, fresh, or 1 teaspoon dried basil, crushed
• 4 cup(s) kale, coarsely chopped
• 1/2 teaspoon salt
• 1/8 teaspoon pepper, black ground
• 1 1/2 cup(s) chicken, breast (cooked), cubed
• 1 medium tomato(es), seeded and chopped
• 1/2 cup(s) lentils, red

Preparation

1. In a large saucepan, heat oil over medium-low heat. Add onion, carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.

2. Add broth and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.

3. Stir in cooked chicken, tomato, red lentils, and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender.

Nutritional Info (Per serving):

Calories: 199, Saturated Fat: 1g, Sodium: 833mg, Dietary Fiber: 5g, Total Fat: 5g, Carbs: 20g, Sugars: 5g, Cholesterol: 31mg, Protein: 18g