Kale is said to be the king of all vegetables because it's a nutritional stand-out! Kale is high in fibre and is an excellent source of Vitamin A and Calcium.
With a combination of vitamins, minerals, and phytonutrients, kale is a dieter's dream food. And kale season is now — through February.
The way to get the maximum nutrition and flavor from kale is to cook it properly and create a delicious dish with it. I think you'll find this dish to be absolutely fantastic! With the egg, it contains protein and is a complete meal.
I do think there's a good shot that some kids will like this one, too. Most kids like rice and this dish is sweet and super tasty. Please give it a go!
- Olive oil for pan
- 2/3 cup finely chopped onion
- 1 tablespoon minced garlic
- 4 cups roughly chopped, washed and dried, red kale
- 1/2 cup vegetable stock or broth, divided into two bowls
- 1 cup cooked Brown Rice
- 1 whole egg, blended
- Salt and pepper to taste
Total Prep and Cooking Time: 30 minutes
Coat a large saute pan with olive oil and cook the onion with the garlic over medium heat, until soft — about 3 minutes. Add the kale and turn the heat to high. (It will seem that your pan has become too small — don't worry, the kale will quickly wilt into half its size.)
Continue to cook over high heat until most of the kale has wilted. Add 1/4 cup of the stock or broth, cover the pan, and reduce the heat to low. Cook the kale covered for about 5 minutes. The kale will now be completely wilted. Remove the lid and return the heat to high. Add the rice and saute for another 5 minutes or so, until everything begins to brown a bit. The rice will begin sticking to the pan in some areas. This is good! Add the remaining 1/4 cup of stock or broth and use a flat-edged spatula to deglaze the pan, scraping the browned bits of rice off the bottom.
Turn the heat to low and move the kale and rice to one side of the pan. Pour a little more olive oil into the cleared side of the pan and add the egg to it. Gently scramble the egg and mix it into the kale and rice. Season generously with salt and pepper.
An additional note:
And yes, white rice is fine too!