12/11/2006

Low Fat Cooking

Turn to kale for your green veggies in the winter

By J.M. HIRSCH

The Associated Press

This far past salad season, trying to get greens into your diet can feel a little futile.

By this time of year, most vegetable dishes lean to the roasted root variety. And while that makes sense from a seasonal perspective, it doesn't mean we don't sometimes want — never mind need — lighter fare.

For that I turn to kale, a rugged sort of green that flourishes in cool climates.

Indian-Spiced Kale and Chickpeas

• 1 T. extra-virgin olive oil
• 3 cloves garlic, minced
• 1 to 1&1/2 lbs. kale, ribs removed, coarsely chopped
• 1 c. reduced-sodium vegetable or chicken broth
• 1 t. ground coriander
• 1/2 t. ground cumin
• 1/4 t. garam masala
• 1/8 t. salt
• 15-oz. can chickpeas, rinsed

In a large, deep skillet or Dutch oven, heat the oil over medium heat. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Add the kale and cook, tossing with two large spoons, until bright green, about one minute.

Add the broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, about eight to 10 minutes. Stir in the chickpeas and cook until they are heated through, one to two minutes. Makes two main or four side servings.

Nutrition information per main serving (1&1/2 cups): 345 cal., 10 g total fat, 3 mg chol., 587 mg sodium, 15 g pro., 52 g carbo., 10 g dietary fiber.

— Eating Well magazine's "Eating Well Serves Two” (The Countryman Press, 2006, $24.95)