Saturday, November 21, 2009

Simple Kale Supper

Based on my last post regarding cooking techniques, I decided to try steaming kale instead of stir-frying for this recipe it in order to retain as many healthful molecules as possible.

I love just looking in my refrigerator and cleaning out ingredients to come up with something tasty, healthy, and easy for supper. This "Simple Kale Supper" fits that bill.

(Photo: Kale from our community garden - almost too beautiful to eat!)

Ingredients:
• large bunch of kale, chop
• bunch green onions, slice
• 1 large tomato, small dice
• ~1/2# firm tofu, drain, pat dry, cut into 1-inch cubes
• brown rice (Use left-over rice in the refrig if you have it ! If you don't, start a large amount before you start chopping your other ingredients).
• ~1 Tbsp. oil for stir-frying vegetables and tofu.
• Optional sauces: soy sauce, teriyaki sauce, peanut sauce, sweet-sour sauce.

Special note: These ingredients are what I had available. Use what you have: for instance you might have a small amount of left over chicken, beef, fish, or even some dried beans, in addition to many other little bits of fresh vegetables you wish to use up. You may have some left-over pasta or grains of some type instead of needing to cook up some rice. I have even served stir-fried vegetables over torn up toast pieces in order to use up a loaf of bread. Be creative - don't feel beholden to my recipe!

Directions:
1) Start the rice cooking if that is what you are going to serve the vegetables over. I admit to just loving my rice steamer. I can get the rice started, plan on finishing up the recipe in ~1 hour and then forget the rice. No worries about having it overcooked or undercooked.

(Photo: Rice Steamer)

2) Drain, pat dry and chop the tofu.
3) Chop your vegetables

(Photo: Tofu and vegetables chopped and ready to go)

4) About 15 minutes before your rice steamer is finished, steam the kale in a steamer just until wilted and tender (no more than 5 minutes). Save the water in the bottom of the steamer for soup broth later in the week. Or freeze for use at some future date.

(Photo: Vegetable steamer - I love this gadget!)

5) About 5 minutes before your rice cooker is ready to "ding", start heating the oil in your wok or pan for stir-frying the tofu and vegetables. Quickly stir-fry the vegetables and tofu until the tofu is browned and the vegetables are hot. Add the steamed kale, stir to distribute evenly.

6) Spoon ~1 cup of the rice on each plate and split the vegetables and tofu in half and distribute over the rice. (I will put extra rice into freezer bags to have for a quick supper (i.e., my own fast food) in the future).

7) These ingredients as pictured served two hearty dinners. Increase amount of tofu and vegetables for more servings or for left-overs to have for lunch tomorrow.

(Photo: Simple Kale Supper)

Steaming the kale is an extra step, but not really excessively time-consuming. It does result in one additional pan and the steamer that need to be washed, but they are easy enough to do by hand without even taking space in the dishwasher.

Simple, easy, healthy, beautiful and you cleaned out your refrigerator without any delicious and costly vegetables going "slimy" and into the compost pile.

Where kale is more than decoration on my plate!

Diana Dyer, MS, RD

1 comment:

Ben Gage said...

thanks for the recipe, will try...