Sauté of Kale with Wild Rice and Roasted Garlic
Get cholesterol-reducing fiber from this hearty, winter-vegetable dish featuring kale, a robust green that grows year-round.
1/4 cup wild rice, uncooked
4 cups water
3 garlic heads
2 tablespoons yellow onion, minced
2 tablespoons safflower oil
4 cups organic kale, stems removed, chopped coarse
1/4 cup low-fat vegetable or chicken stock
1. Preheat oven to 350 degrees.
2. Place wild rice in 4 cups of water and simmer 18 to 25 minutes or until 90 percent of the rice has started to split. Strain through a fine mesh strainer and refrigerate until ready to use.
3. Cut the top of each garlic head to expose the top of each clove. Place in a small baking pan, cover with aluminum foil, and roast in the oven for 25 to 40 minutes or until the garlic is golden brown and starts to come out the top of the skin. Remove from oven, let cool 30 minutes, then remove garlic from its membrane.
4. In a medium or large skillet, cook the oil and onion over medium heat for 4 minutes or until translucent. Add kale, wild rice, and roasted garlic. Cook 2 to 3 more minutes or until kale starts to wilt. Add vegetable stock and cook 5 more minutes or until stock has almost disappeared.
5. Place ingredients in a preheated side plate or bowl and serve.
Suggested Wine: 2003 Millefiori (Siegerrebe, Ortega), Venturi Schulze, Vancouver Island. B.C. (no pesticides, herbicides, synthetic fertilizers, or systemic fungicides)
145 calories, 7.5g fat, 17g carbohydrates, 4g protein