Tuesday, July 26, 2016

Instant Pot Kale And New Potatoes
Low in Calories And Low in Fat

Potatoes and kale make an easy side dish in your Instant Pot

Follow Foods For Long Life on Facebook and Pinterest.
Download my eBook, Health Begins in the Kitchen!

Potatoes and Kale
I am starting to harvest my potatoes - see my post, How to Grow your Own Potatoes.
Since I still have lots of lovely kale in the garden, I thought I'd make a recipe using kale and my tender new potatoes.

Sliced Magic Molly and Pinto Gold new potatoes.
Studies show a link between the consumption of purple potatoes and the reduction of diastolic and systolic blood pressure.

Here's a quick recipe using my Instant Pot Electric Pressure Cooker.               

                                 *                                *                                    *

Instant Pot Kale and New Potatoes
Vegan, Gluten and Dairy Free
[makes 6 to 8 servings]

Instant Pot Electric Pressure Cooker

1/2 pound new potatoes, scrubbed and thinly sliced
1/2 pound de-ribbed, thinly sliced kale
Salt and pepper to taste
1 teaspoon extra virgin olive oil
1/2 cup water

Place a third of the sliced kale in the Instant Pot. Place 1/2 of the sliced potatoes over the kale, spread out in a single layer. Sprinkle with a bit of salt and pepper.

Place another third of kale and the rest of the potatoes in the pot. Sprinkle with a bit of salt and pepper.

Layer the kale and potatoes

Place the remaining third of the kale in the pot and drizzle with olive oil. (Oil increases the ability to absorb the carotenoids.)

Pour the water over the kale and potatoes.

Hit the MANUAL button and set for 3 minutes. When it is done, release the pressure immediately and carefully remove the cover. Test to see if the potatoes are cooked. If not, just let the cover rest on the pot for another minute.

Serve while warm.

Per serving (6): 54 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 84 mg omega-3 and 137 mg omega-6 fatty acids, 2 g protein, 11 g carbohydrates, 1.6 g dietary fiber, and 18 mg sodium.

Per serving (8): 41 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 63 mg omega-3 and 103 mg omega-6 fatty acids, 2 g protein, 8 g carbohydrates, 1 g dietary fiber, and 14 mg sodium.


Trixie said...

Are new potato's also fingerling potatoes? Also, how many bunches is 1/2 lb of kale? Thank you!

Dr. Joanne L. Mumola Williams said...

You can also use fingerling potatoes. I think Russets would fall apart but any firm, skin potato will work.
A 1/2 pound is probably a bunch, but each store varies. This is a super flexible recipe. Yesterday I made it with twice the amounts - just remember to layer the potatoes and the kale.

Trixie said...

Ok, thnak you!! I ask because I had fingerlings handy :)