Ingredients: 
4 teaspoons olive oil
1 chopped yellow onion
3 cloves garlic, minced
1 box (48 ounce) lowsodium chicken broth
6 red potatoes, diced
½ cup chopped carrot
4 cups shredded kale
½ pound cooked chicken breast, shredded
¼ teaspoon black pepper

Yield: 
6, 1½ cup servings

Directions: 
  1. In a large saucepan, heat the olive oil over medium heat for 1 minute. Add chopped onion and garlic and cook uncovered for 5 minutes.
  2. Add chicken broth, potatoes and carrot; cover and bring to a boil.
  3. Reduce heat and simmer for 20 minutes.
  4. Mix in the kale, chicken and black pepper. Cover and simmer for 15 minutes or until kale is tender.

Nutritional Analysis: 
270 calories
5 g fat
1 g saturated fat
25 mg cholesterol
210 mg sodium
43 g carbohydrate
5 g fiber
15 g protein

Kale

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

March, 2013


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