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Posted on: January 4, 2010

Kale to the Chief

In flavor, price and nutrition, kale packs a punch

By Bev Bennett
CTW Features

Tired of coddling baby greens and paying those inflated self-esteem prices?

Take a pass and switch to kale, a mature vegetable with full adult flavor.

Kale, a ruffle-edged, dark leafy green, is one of the great nutritional bargains of the produce world. Each cup of cooked kale delivers antioxidants including beta-carotene and lutein along with iron and dietary fiber, for less than 50 cents a serving.

But kale is more than a vitamin pill on a fork.

Unlike delicate baby vegetables that wimp out when cooked, kale has a sharp, herbal flavor that mellows and becomes sweeter as the vegetable cooks. Kale is a delicious match for eggs or pasta and is a standout in soup.

When shopping select kale bunches with dark green unspotted leaves. The stems should be firm. Put the bunch in a loose bag in the refrigerator, but don't wash the kale until you're ready to use it.

Although many recipes call for discarding the tough stems, but you may want to give them a try as well. Steam the stems as you would green beans, cooking until fork tender. Serve as a side dish sprinkled with sliced almonds.

Wash the leaves well and coarsely chop before cooking. Kale can be steamed, sautéed or simmered in broth.

The kale frittata that follows makes a delicious brunch or light dinner with a bagel chip accompaniment.

Bagel Chips

2 plain or sesame bagels

2 tablespoons butter

1/4 teaspoon crushed dried oregano

1/8 teaspoon pepper

Salt to taste

Slice each bagel crosswise into 4 slices. Combine butter, oregano and pepper in a cup. Microwave at medium speed 30 seconds or until melted. Place bagel slices on a baking sheet. Lightly brush with seasoned butter. Lightly salt. Bake in preheated 375-degree oven for 10 to 12 minutes or until slices are golden brown and firm. Remove from baking sheet.

Makes 4 servings.

Kale Frittata

1 small bunch kale

1 tablespoon olive oil

1 scallion, trimmed and chopped

1 garlic clove, minced

1/4 teaspoon salt, divided

1/4 teaspoon pepper, divided

6 eggs

1 cup shredded cheddar cheese

1 tablespoons butter

Remove kale stems (see above for suggestions). Wash leaves and coarsely chop to yield 4 cups. Don't dry.

Heat oil in large nonstick ovenproof skillet. Add kale, scallion, garlic, 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook over low-medium heat, stirring frequently, until kale is tender, about 10 to 15 minutes.

Remove kale mixture to a bowl. Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, eggs and cheese to kale mixture. Beat well.

Melt butter in skillet. Pour in egg mixture, swirling skillet to spread mixture. Cook over medium heat for 5 minutes or until eggs are almost set.

Reduce heat to low and cook for another 3 minutes or until eggs are set with no wet spots. Place skillet in preheated broiler, about 4 inches from heat. Broil for 30 seconds or just until frittata is lightly browned; watch closely to avoid burning. Set frittata aside for 2 to 3 minutes for easier cutting.

Makes 4 servings.

Note: If desired, skip the broiling step.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"