potato

Kale to the Chief

February is not a month where one thinks of the bounty of the garden.  That’s because in many parts of the country that garden is covered with 18” of snow while in others it just sits there all brown and putrid like the post-apocalyptic landscape from a Mad Max movie.  However there is one deeply green plant so rugged that it doesn’t care about the temperature and lack of sunlight; kale.

KaleUnfortunately most Americans only recognize kale as a garnish for a catering platter or artfully covering the ice on salad bars.  But kale is a mainstay of Scottish cuisine as it is one of the few plants sturdy enough to handle highland winters.  It is harvested from September through March and is a terrific source of Vitamin A (206% RDA), Vitamin C (134% RDA almost as much as an orange) and Vitamin K (684% RDA).  Kale also contains a good deal of cancer-fighting components like the two powerful antioxidants – carotenoids and flavonoids.  It also contains organosulfur a mysterious cancer-fighting compound; scientists don’t understand exactly how organosulfur fights cancer they just know that it does.

Though a serving only contains 2 grams of protein it does contain 18 amino acids – the building blocks of protein.  The paltry 34 calories in a serving drop significantly once in the body because of kale’s high fiber content.  Raw kale is on the list of negative calorie foods meaning that digesting it actually burns more calories than it contains.  That’s right, the more you eat the more calories you burn.  If bakers could figure out how to incorporate kale into donuts the Krispy Kreme Diet could be a reality.

Burns SupperSo now that you know why you should eat kale it’s time to learn how to eat kale.  It is very versatile as you can enjoy it raw in salads or cooked in soups.  In fact because of kale’s sturdy nature you can actually toss it with salad dressing hours before serving it without fear of it breaking down like lettuce does.  In soups kale is often paired with other rugged plants like potatoes and leeks.  Potato Leek Soup is a traditional menu item for Burns Night, an international celebration of all things Scottish held on or around January 25th, poet Robert Burns’ birthday.

Scottish Potato Leek Soup

  • 3 TBL olive oil
  • 1 bunch leeks thoroughly cleaned and cut lengthwise and julienned
  • 1 clove garlic
  • 2 cups Yukon Gold potatoes, cubed
  • 4 cups vegetable broth
  • 6 c kale, torn into small pieces
  • Salt and pepper, to taste

1) Heat 2 TBL olive oil in a large soup pot over medium heat. Add leeks, salt and garlic. Sauté until leeks are tender, roughly ten minutes.

2) Add potatoes and broth then simmer for 20 minutes.

3) In a large sauté pan, cook the kale over medium heat in the remaining olive oil with salt to taste, until wilted but still a little firm.

4) With an immersion blender, puree the soup for a few seconds.  If you do not have an immersion blender skip this step as it is optional.  Season to taste with salt and pepper.  NOTE: this soup begs for a good deal of pepper.

5) To serve place equal portions of the sautéed kale into each serving bowl and ladle the soup on top of it.

New Recipe: Chicken Potato Casserole

Each week as part of my duties with TheKitchenHotline.com I plan a full menu of meals that feed a family of four for an entire week. Each day’s menu feeds the family three meals plus a snack for the kiddies. These recipes need to be relatively easy to allow more quality time for the family to spend together. Another part of my charge is to come up with healthy recipes. Each week I will share one of these recipes with you. Here’s this week’s:

Recipe: Chicken Potato Casserole

Ingredients

  • 1 lb Chicken breast meat, diced
  • ½ cup Roasted red bell peppers, diced
  • 1 can Cheese soup
  • ¼ cup Water, mixed with the soup
  • To Taste Salt and pepper
  • 3 – 4 Medium Yukon Gold potatoes, sliced – skin on

Instructions

  1. Brown the chicken.
  2. Spray the bottom of a casserole dish with nonstick spray and layer half the potatoes, half the chicken, roasted peppers, half the soup, another layer of potatoes and chicken and the remaining soup.
  3. Cover with foil and bake in a 350 degree oven for 1 hour.
  4. Let rest 10 minutes.

Quick Notes

Per Serving: 270 Calories, 18g Carbohydrates, 4g Fat, 16g Protein, 3g Dietary Fiber, 30mg Cholesterol, 115mg Sodium

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Stuart in 80 Words or Less

Stuart is a celebrity chef, food activist and award-winning food writer. He penned the cookbooks Third Coast Cuisine: Recipes of the Gulf of Mexico, No Sides Needed: 34 Recipes To Simplify Life and Amigeauxs - Mexican/Creole Fusion Cuisine. He hosts two Internet cooking shows "Everyday Gourmet" and "Little Grill Big Flavor." His recipes have been featured in Current, Lagniappe, Southern Tailgater, The Kitchen Hotline and on the Cooking Channel.

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Stuart’s Honors & Awards

2015 1st Place Luck of the Irish Cook-off
2015 4th Place Downtown Cajun Cook-off
2015 2nd Place Fins' Wings & Chili Cook-off
2014 2015 4th Place LA Gumbo Cook-off
2012 Taste Award nominee for best chef (web)
2012 Finalist in the Safeway Next Chef Contest
2011 Taste Award Nominee for Little Grill Big Flavor
2011, 12 Member: Council of Media Tastemakers
2011 Judge: 29th Chef's of the Coast Cook-off
2011 Judge: Dauphin Island Wing Cook-off
2011 Cooking Channel Perfect 3 Recipe Finalist
2011 Judge: Dauphin Island Gumbo Cook-off
2011 Culinary Hall of Fame Member
2010 Tasty Awards Judge
2010 Judge: Bayou La Batre Gumbo Cook-off
2010 Gourmand World Cookbook Award Nominee
2010 Chef2Chef Top 10 Best Food Blogs
2010 Denay's Top 10 Best Food Blogs
2009 2nd Place Bay Area Food Bank Chef Challenge
2008 Tava: Discovery Contest Runner-up

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