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Kale’s strong and sometimes bitter flavor comes from its sulfur-containing compounds, which are converted into isothiocyanates (ITCs) when its leaves are broken by blending or chopping. ITCs have proven immune boosting and anticancer effects, making this the perfect dish for combating those fall sniffles!

Lacinato kale has long and slender leaves and is usually more tender than its cousin curly kale. Other braising greens such as Swiss chard, beet greens or mustard greens are great substitutes.

 

 

 

Spicy Kale with Fried Grapes and Frizzled Red Onions

Serves 6
Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 2 teaspoons balsamic vinegar
• ⅛ to ¼ teaspoon red pepper flakes
• 1 medium red onion, halved and thinly sliced lengthwise
• 1¼ teaspoons salt, divided, plus extra for serving if needed
• 1¼ cups halved seedless red grapes
• 1½ bunches Lacinato kale (about 6 ounces)--stems removed, leaves stacked, rolled and sliced crosswise into wide ribbons

Directions

1. In a small bowl, whisk together 1 tablespoon of the olive oil with the balsamic vinegar and the red pepper flakes. Set aside.
2. In a large skillet set over medium-high heat, add the remaining 1 tablespoon of olive oil. Add the onion and ½ teaspoon salt and cook, stirring often, until the onion is brown and frizzled around the edges, about 4 minutes. Add the grapes and cook until browned, about 2 minutes.
3. Pour the oil-balsamic mixture into the pan and immediately add the kale. Use tongs to stir and turn the kale into the onion-grape mixture. Once the kale starts to wilt, after about 1 minute, turn off the heat and transfer the kale mixture to a serving bowl. Taste and season with the remaining ¾ teaspoon of salt. Serve warm or at room temperature.

Nutrition per serving: 80 calories; 4.5 grams of fat; 5 grams of sugar; 1gram of protein
Recipe from the Tasting Table Test Kitchen www.tastingtable.com

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.