Thursday, March 21, 2013

{Healthy} Kale Fried Rice

Yeah Yeah yeah...I jumped on the kale bandwagon and I haven't looked back once. I'm a huge fan of anything green so I don't know why it took me so long to try kale! I love it! I've had it raw, baked, steamed, sauteed, and thrown into smoothies. It hasn't disappointed me yet! The other day I was home for lunch and when I looked in our bare fridge I saw kale, cooked brown rice, and leftover pork tenderloin. A fried rice/stir fry sounded perfect. This dish is so yummy. There's very little oil and no eggs. Definitely MUCH healthier than your typical fried rice! I recommend using brown rice that has been cooked the day before and refrigerated but you can certainly cook the rice as you're preparing the dish. I added some diced (cooked) pork tenderloin for some protein but you can certainly leave it out. This can be enjoyed as an entree or side dish. Enjoy! Hoot Rating: 4.8!
{Healthy} Kale Fried Rice
Recipe adapted from My Wise Mom
Serves 2 main servings or 4 side servings
4 cups kale, stems removed and chopped
4 cups water
1/2 teaspoon salt
1 tablespoon olive oil (or other mild tasting oil)
1/2 cup chopped onion
4 cloves garlic, minced
1/2-3/4 cup cooked diced pork tenderloin (optional)
1 1/2 cup cooked brown rice (I use long grain brown rice)*
sesame seeds; for garnish (optional)
Sauce Ingredients:
2 tablespoons sherry vinegar
2 tablespoons soy sauce
2 teaspoon sesame oil
1 teaspoon pure maple syrup

Prepare the sauce: Add all ingredients in a small bowl and whisk until combine. Set aside. 
In a large saucepan over medium heat, add water and salt and bring to a boil. Add kale and cook 5-8 minutes, until the kale is tender. Transfer kale to a colander to drain. Using a paper towel, squeeze kale to remove excess water. Set aside for now.
In the same saucepan over medium heat, add onion and olive oil. Saute onions 5-8 minutes until golden brown and tender. Add garlic and saute another minute, stirring constantly. Return kale to the skillet and cook 2 minutes. Stir in cooked brown rice, pork (if desired), and sauce. Toss to combine. Serve topped with sesame seeds.

1 comment:

  1. I make a lot of fried rice with Japanese Nishiki rice, but I need to try it with brown rice sometime. A lot healthier! I've made it in the past with: Swiss chard; broccoli; and grape tomatoes. Not all at once, but definitely some of those not-so-typical veggies surprisingly went well mixed in with fried rice.