Steamed Kale with Raspberries and Cashews

Steamed Kale with Raspberries and Cashews

I like kale but I generally prefer it mixed with something else like Baked Beans with Swiss Chard and Kale, White Bean and Kale Bruschetta or a Green Smoothie. I’ve never been excited by a huge pile of cooked greens.

Although this dish is essentially a pile of steamed kale, it has sweet and tart notes from the raspberries and vinegar and nutty goodness from the cashews. This combination cuts down on the bitterness of the kale.

If you can’t find lemon-infused olive oil, just use whatever olive oil you have. The same goes for the strawberry balsamic vinegar. If your berries are too tart (you’ll have to sample at least one to tell, of course) and you can afford a few extra carb grams, add about a half teaspoon of honey to the raspberry-balsamic mixture.

Steamed Kale with Raspberries and Cashews

Adapted from The Diabetes-Friendly Kitchen by The Culinary Institute of America and Jennifer Stack

1/2 tablespoon Meyer lemon olive oil or regular olive oil
1 small sweet onion (such as Vidalia), cut in half and thinly sliced
3 cups kale, stems removed and leaves chopped
2 tablespoons dry white wine
dash Kosher salt
dash freshly ground black pepper
1/2 cup raspberries, fresh or frozen (thawed if using frozen)
1 teaspoon strawberry balsamic vinegar or regular balsamic vinegar
2 tablespoons cashew pieces, toasted

Heat the oil in a skillet over medium-high heat. Add the onion and cook until the onion softens. Add the kale, wine, salt and pepper; stir, then cover and steam for about 5 minutes or until kale wilts.

While the kale is cooking, toss the raspberries with the vinegar.

Divide the kale among two serving plates and top with raspberries and cashews.

Makes 2 servings
Per serving: 174 calories, 8g fat (1g sat), 0mg cholesterol, 49mg sodium, 21g carb, 5g fiber, 5g sugar, 6g protein

Nutritional Analysis: This kale dish is low in Sodium and Cholesterol. It is also a good source of Vitamin A, Vitamin C, Vitamin K, Manganese, Dietary Fiber, Vitamin B6, Magnesium and Copper. (Source:


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