Helping to prevent and fight cancer through diet

October 2, 2009 1:31:55 PM PDT
Chef Christina Pirello offers some healthy recipes to help prevent and fight cancer.Click here to visit Chef Christina Pirello's website.

Colorful Kale and Pepper Sauté

Makes 4 servings

2 teaspoons extra-virgin olive oil
½ red onion, cut into thin half-moon slices
Sea salt
½ red bell pepper, roasted (see Note, page 000), cut into thin ribbons
½ yellow bell pepper, roasted (see Note, page 000), cut into thin ribbons
1 medium bunch kale, rinsed well, left whole
2 tablespoons slivered almonds, pan-toasted

Place oil and onion in a skillet over medium heat. When the onion begins to sizzle, add a pinch of salt and sauté until translucent, about 3 minutes. Stir in bell peppers and a pinch of salt and sauté for 1 minute. Just before adding to the skillet, slice kale into bite-size pieces. Stir into skillet, season with 2/3 teaspoon salt and sauté until the kale just wilts and is bright green, about 4 minutes.

To serve, arrange kale and bell peppers on a platter and sprinkle with almonds.

Per serving: Calories 102; Protein 4.1g; Total Fat 5.1g; Sat. Fat .57g; Cholesterol 0mg; Carbohydrate 12.4g; Dietary Fiber 2.9g; Sodium 487mg


Sautéed Kale with Fresh Herbs and Pomegranates

Makes 3 to 4 servings

2 tablespoons extra-virgin olive oil
3 cloves fresh garlic, crushedl
1 medium red onion, halved lengthwise, cut into very thin half-moon slicesl
Sea saltl
2 stalks celery, thinly sliced on the diagonall
1 medium bunch kale, washed very welll
Scant pinch ground nutmegl
Seeds from ½ pomegranate (see Note below)

Place oil, garlic and onion in a skillet over medium heat. When the onion begins to sizzle, add a pinch of salt and sauté until translucent, about 3 minutes. Stir in celery and a pinch of salt and sauté for 1 minute. Hand-shred kale leaves into bite-size pieces and stir into skillet. Season with 2/3 teaspoon salt and nutmeg and sauté until just wilted, 3 to 5 minutes. Remove from heat and stir in pomegranate seeds. Serve immediately.

Per serving: Calories 153; Protein 3.2g; Total Fat 9.9g; Sat. Fat 1.4g; Cholesterol 0mg; Carbohydrate 15.3g; Dietary Fiber 6.6g; Sodium 661mg

NOTE: To remove the seeds (actually seed sacs called arils) from a pomegranate, cut a cross in the top of the pomegranate with a sharp knife. Pull the pomegranate into quarters. Submerge the pomegranate in a bowl of cold water. This prevents the pomegranate from staining your fingers. Separate the light-colored membranes and the seeds. The membranes will float and the seeds will sink.


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