Salmon with Garlicky Kale

ingredients

For the salmon

4 4-oz. salmon filets

1 tsp. olive oil

Salt and pepper to taste

For the kale

2 tsp. olive oil

4 garlic cloves, finely minced

2 lb. fresh kale, ribs removed and leaves coarsely chopped, with any yellow or wilted greens discarded

1/3 cup water

1 1/2 Tbsp. reduced-sodium soy sauce

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preparation

1. Rub the salmon with the olive oil and sprinkle with salt and pepper. Place the salmon on a foil-lined broiler tray and set the oven to broil.  Broil the salmon about 8–10 minutes until it reaches desired doneness.

2. Meanwhile, prepare the kale. In a large skillet or wok, heat the oil. Add the garlic and sauté for 3 minutes. Add in the kale, a bunch at a time, and cook until the kale wilts. Add the water, cover, and steam for about 5 minutes until kale is further wilted, but still slightly crisp. Dribble with soy sauce.

3. Serve the broiled salmon with the kale.

nutrition

Serving size: 4 oz. salmon, 1 cup kale
Vegetable exchanges: 2
Lean meat exchanges: 4
Fat exchanges: 1

Amount Per Serving

Calories: 275
Calories From Fat: 125
Total Fat: 14 grams
Saturated Fat: 2.2 grams
Cholesterol: 75 milligrams
Sodium: 310 milligrams (without added salt)
Total Carbohydrate: 11 grams
Dietary Fiber: 3 grams
Sugars: 2 grams
Protein: 28 grams

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