New American Plate Challenge

Kale with Sweet Corn

Weekly Recipe
Serves 4

This colorful vegetable side pairs well with a lean piece of poultry, red meat, fish or seafood.  Remember Week 1 and the 2/3-1/3 plate rule when fixing your plate.


  • large ear fresh corn, husked, or 3/4 cup
  • defrosted frozen corn or canned drained corn
  • 3/4 Pounds
    curly green kale, tough stems removed
  • 2 Teaspoons
    extra virgin olive oil
  • 1/2 Cup
    finely-chopped Vidalia or other sweet onion
  • scallions, green and white parts, finely chopped
  • 1/4 Cup
    fat-free, reduced-sodium vegetable broth
  • Salt and freshly-ground black pepper


  1. If using fresh corn, place it in boiling water and boil until the kernels are tender-crisp, about 4 minutes.

  2. When cool enough to handle, stand the ear with its broad end down on a cutting board. Using a sharp knife, slice down the ear to cut off kernels. Rotate the ear and repeat until all the kernels are cut off. Gather up the cut kernels and set aside, or refrigerate in a closed container for up to 24 hours.

  3. In a large pot, bring 1 inch of water to a boil. Add the kale, cover tightly and reduce the heat to medium. Steam until the kale is tender, about 12 minutes. Drain it in a colander. When the kale is cool enough to handle, squeeze handfuls of it to remove excess water. Cut the kale crosswise into strips. Cut the strips crosswise, chopping the kale. Set the kale aside, or refrigerate in a closed container for up to 24 hours.

  4. Heat the oil in a medium skillet over medium-high heat. Sauté the onion and scallions until the onion is soft, about 3 minutes. Add the kale, corn and broth. Reduce the heat to low, and cook until the corn and kale are heated through, stirring often (about 3 minutes). Season to taste with salt and pepper and serve.

Nutrition: 104 calories, 3 g. total fat (less than 1 g. saturated fat), 18 g. carbohydrate, 14 g. protein, 3 g. dietary fiber, 80 mg. sodium.


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