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Creamed Kale

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123 CALORIES 11g CARBS 6g FAT 7g PROTEIN
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Creamed Kale
Creamed Kale Recipe

Looking for a last minute Thanksgiving side dish? Consider making this creamed kale instead of a traditional creamed spinach dish. While kale and spinach have similar nutritional profiles and both are packed with healthy benefits, kale boosts more iron, Vitamin A, Vitamin B6, Vitamin C, Calcium, and Manganese so it is a great way to boost your nutritional intake on a day usually packed with foods that are high in calories and fat. Most importantly, it tastes delicious and I would bet most of your guests won’t even be able to tell that you replaced their spinach with kale.

 

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The Recipe
Creamed Kale

Creamed Kale

PREP TIME: 5 Min
COOK TIME: 15 Min
TOTAL TIME: 20 Min
Side Dish
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Ingredients

US METRICS
  • 1 tbsp butter
  • 1/4 cup onion, minced
  • 2 U garlic cloves, minced
  • 2 tbsp flour
  • 1.5 cup nonfat milk
  • 1/2 cup Parmesan cheese
  • Salt and pepper
  • 1/16 tsp. nutmeg
  • 4 oz reduced fat cream cheese
  • 16 oz kale

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Instructions

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1

Microwave, steam, or saute the kale until tender. Drain any excess liquid. You can also use frozen defrosted kale.

2

Preheat the oven to 400 degrees.

3

Preheat a skillet over medium heat. Add the butter and when melted, add the onion and garlic. Cook for 5 minutes until fragrant and translucent.

4

Whisk in the flour and cook for one minute until it begins to brown. Whisk the milk in slowly.

5

Add 1/4 cup Parmesan cheese, salt, pepper, nutmeg, and cream cheese. Stir gently until melted.

6

Add the kale and stir together.

7

Pour into a baking dish coated with cooking spray and sprinkle remaining Parmesan on top. Bake for 10 minutes.

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Nutritional Facts
Serving Size: 3/4 cup (133g)
Amount Per Serving
Calories 123
Calories from Fat 53
% Daily Value *
Total Fat 6g
9%
Saturated Fat 3g
17%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 17mg
6%
Sodium 229mg
10%
Total Carbohydrate 11g
4%
Dietary Fiber 1g
5%
Sugars 3g
Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
1 Comment
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