KALE AND EDAMAME FRITTERS
Makes 16 to 20 (2-in.) fritters
Note: Don't skimp on the salt. Serve these fritters with Gorgeous Green Chutney (recipe follows) and sour cream. From "The Book of Kale," by Sharon Hanna.
• 1 c. frozen shelled edamame
• 1 heaping cup kale leaves
• 1/2 tsp. salt, plus a pinch or two
• 1 tsp. ginger root, minced
• 1/2 tsp. ground cumin
• 2 tbsp. water
• 2 eggs, separated
• 2 tbsp. flour
• 1/2 tsp. baking powder
• Vegetable oil for frying
• Gorgeous Green Chutney (recipe below)
Directions
In bowl of food processor, combine edamame, kale leaves, salt, ginger and cumin. Pulse briefly once or twice -- the mixture should still be recognizable and not a paste. Add 2 tablespoons water, egg yolks, flour and baking powder; pulse once or twice more. Scrape mixture into a bowl.
Beat egg whites until they hold peaks but are not completely stiff. Using a spatula, fold into the edamame/kale mixture.
Heat a little oil in a large heavy-bottomed skillet on medium-high. Drop batter by spoonfuls and fry for about 3 minutes on each side. Turn the heat down a little once the fritters get frying.
Do not crowd the fritters. Fry 5 or 6 at a time, then remove and drain on paper towel. You'll have to add a little more oil to the pan each time. Serve with Gorgeous Green Chutney.
Nutrition information per each of 20 fritters:
Calories43Fat3 gSodium87 mg
Carbohydrates2 gSaturated fat1 gCalcium21 mg
Protein2 gCholesterol19 mgDietary fiber1 g
Diabetic exchanges per serving: 1/2 fat.
GORGEOUS GREEN CHUTNEY
Makes about 11/2 cups.
Note: This is more of a fresh salsa than the usual chutney. It's good on grilled chicken or fish, as a bruschetta topping, or on a crunchy rice cracker with a dab of goat's cheese, cream cheese or brie. From "The Book of Kale," by Sharon Hanna.
• 1 c. cilantro, coarsely chopped
• 1/4 c. chopped fresh mint leaves
• 1 tart apple (Granny Smith works well), cut into chunks
• 1 fresh jalapeo, seeded, deveined
• 1 medium tomato, cubed
• 2 tsp. sugar
• 1 tsp. lemon juice
• 1 small garlic clove, minced
• 1/2 tsp. salt
• 1/2 tsp. whole cumin seed
Directions
Combine all ingredients in a food processor and whirl briefly until ingredients are chopped fine.
Nutrition information per cup:
Calories28Fat0 gSodium200 mg
Carbohydrates7 gSaturated fat0 gCalcium11 mg
Protein0 gCholesterol0 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable.
KALE WITH WHITE BEANS AND ROASTED GARLIC
Serves 4 to 6.
Notes: For more tender greens, blanch the kale a minute or two before cutting. Add a handful of pepitas (raw pumpkin seeds) for extra crunch. From "The Book of Kale," by Sharon Hanna.
• 8 c. Tuscan kale, trimmed and cut in chiffonade (in thin strips or shreds)
• 11/2 c. cooked cannellini or other white beans, drained
• 3 whole heads of garlic, roasted, cloves removed and skinned
• 6 to 8 red radishes, quartered
• 6 small tomatoes, quartered
• Flat Italian parsley leaves, for garnish
Basil Vinaigrette:
• 3 tbsp. wine vinegar
• 1 garlic clove
• 1/4 c. olive oil
• 1 tbsp. honey
• 1 tsp. Dijon mustard
• Pinch of salt
• 1/4 c. fresh basil leaves
Directions
Place kale on a platter or in shallow, wide bowl. Scatter beans around artfully, then compose the salad by placing the veggies all over. Garnish with parsley. Dress with basil vinaigrette or another that you like.
To make vinaigrette: In a blender, process ingredients until creamy, adding a bit of extra oil if needed. (Makes about 3/4 cup vinaigrette.)
Nutrition information per each of 6 servings:
Calories244Fat10 gSodium96 mg
Carbohydrates33 gSaturated fat1 gCalcium210 mg
Protein9 gCholesterol0 mgDietary fiber6 g
Diabetic exchanges per serving: 3 vegetable, 1 bread/starch, 2 fat.
NUTTY KALE PENNE
Serves 6.
Note: From Gourmet's "Easy Dinners."
• Salt
• 11/2 lb. kale, leaves torn from stem and center ribs (discard stems and ribs)
• 1/2 c. sliced almonds
• 1/4 c. extra-virgin olive oil
• 3 large garlic cloves, minced
• 1 medium onion, chopped
• 1/4 tsp. red pepper flakes
• Salt and black pepper
• 1 lb. whole-wheat penne
• 1/2 c. grated Parmigiano- Reggiano
• 1/4 c. (1/2 stick) unsalted butter, cut in pieces
Directions
Cook kale in a 6- to 8-quart pot of well-salted boiling water, uncovered until just tender, 4 to 8 minutes.
Transfer kale with tongs to a colander; reserve water. When kale is cool enough to handle lightly, squeeze to remove excess liquid, then chop into bite-size pieces. Return water to a boil for pasta.
Cook nuts in oil in a 10-inch heavy skillet over medium heat, stirring, until golden, about 2 minutes. Transfer with a slotted spoon to towels to drain. Cook garlic, onion, pepper flakes, and 1/4 teaspoon salt and 1/4 teaspoon pepper in remaining oil, stirring occasionally, 8 to 10 minutes. Remove from heat.
Cook penne in boiling water until al dente. Reserve about 2 cups of pasta water, then drain pasta. Return pasta to empty pot; stir in cheese, butter, kale, onion mixture, 1 cup reserved pasta water, and salt and pepper to taste. Cook over low heat, stirring, 1 minute, moistening with additional pasta water if desired. Serve sprinkled with almonds and additional cheese.
Nutrition information per serving:
Calories520Fat24 gSodium700 mg
Carbohydrates64 gSaturated fat8 gCalcium230 mg
Protein18 gCholesterol27 mgDietary fiber9 g
Diabetic exchanges per serving: 1 vegetable, 4 bread/starch, 1/2 high-fat meat, 4 fat.
SAVORY KALE SCONES WITH SQUASH AND CHEESE
Makes 8 to 10.
Note: These are dropped by the spoonful, but you could also use a cookie cutter or knife to make triangles or other shapes. If you are making smaller ones, knead in about 1/4 cup extra flour at the end to make the dough easier to handle.
• 2 c. kale leaves, loosely packed
• 2 c. unbleached flour
• 1/2 tsp. salt
• 1 tsp. baking soda
• 1/2 tsp. baking powder
• 1 tbsp. sugar
• 1/3 c. cold butter
• 1 egg
• 3/4 c. buttermilk
• 1/2 c. cooked squash or pumpkin in small dice
• 3/4 c. Cheddar cheese, grated
Directions
Preheat oven to 375 degrees. Set oven rack in the middle.
Steam kale for a minute or two, just to blanch. Chop kale finely, squeezing out as much liquid as you can. You should have less than 1 cup chopped kale. If you have more, save it for soup or eat it. (Too much will make the scones sticky.)
Blend or sift the flour, salt, baking soda, baking powder and sugar together. Cut in the butter with a pastry blender or your fingers.
In a small bowl, beat the egg, then add the buttermilk, continuing to beat until well combined. Add egg/buttermilk mixture, along with squash, kale and cheese to dry ingredients, mixing with a fork just enough to combine.
Drop by spoonfuls onto parchment-paper-covered cookie sheet. Bake about 20 minutes until lightly browned.
Nutrition information per each of 10:
Calories210Fat10 gSodium406 mgCarb24 gSaturated fat6 gCalcium110 mg
Protein7 gChol44 mgDietary fiber1 g
Diabetic exchanges per serving: 1 bread/starch, 1/2 other carb, 1/2 medium-fat meat, 1 1/2 fat.