Recipes: Kale and Edamame Fritters

KALE AND EDAMAME FRITTERS

Makes 16 to 20 (2-in.) fritters

Note: Don't skimp on the salt. Serve these fritters with Gorgeous Green Chutney (recipe follows) and sour cream. From "The Book of Kale," by Sharon Hanna.

• 1 c. frozen shelled edamame

• 1 heaping cup kale leaves

• 1/2 tsp. salt, plus a pinch or two

• 1 tsp. ginger root, minced

• 2 tbsp. water

• 2 eggs, separated

• 2 tbsp. flour

• 1/2 tsp. baking powder

• Vegetable oil for frying

Directions

In bowl of food processor, combine edamame, kale leaves, salt, ginger and cumin. Pulse briefly once or twice -- the mixture should still be recognizable and not a paste. Add 2 tablespoons water, egg yolks, flour and baking powder; pulse once or twice more. Scrape mixture into a bowl.

Beat egg whites until they hold peaks but are not completely stiff. Using a spatula, fold into the edamame/kale mixture.

Heat a little oil in a large heavy-bottomed skillet on medium-high. Drop batter by spoonfuls and fry for about 3 minutes on each side. Turn the heat down a little once the fritters get frying.

Do not crowd the fritters. Fry 5 or 6 at a time, then remove and drain on paper towel. You'll have to add a little more oil to the pan each time. Serve with Gorgeous Green Chutney.

Calories43Fat3 gSodium87 mg

Carbohydrates2 gSaturated fat1 gCalcium21 mg

Protein2 gCholesterol19 mgDietary fiber1 g

Diabetic exchanges per serving: 1/2 fat.

GORGEOUS GREEN CHUTNEY

Note: This is more of a fresh salsa than the usual chutney. It's good on grilled chicken or fish, as a bruschetta topping, or on a crunchy rice cracker with a dab of goat's cheese, cream cheese or brie. From "The Book of Kale," by Sharon Hanna.

• 1 c. cilantro, coarsely chopped

• 1/4 c. chopped fresh mint leaves

• 1 tart apple (Granny Smith works well), cut into chunks

• 1 fresh jalapeo, seeded, deveined

• 2 tsp. sugar

• 1 tsp. lemon juice

• 1 small garlic clove, minced

• 1/2 tsp. salt

• 1/2 tsp. whole cumin seed

Combine all ingredients in a food processor and whirl briefly until ingredients are chopped fine.

Nutrition information per cup:

Calories28Fat0 gSodium200 mg

Carbohydrates7 gSaturated fat0 gCalcium11 mg

Protein0 gCholesterol0 mgDietary fiber1 g

KALE WITH WHITE BEANS AND ROASTED GARLIC

Serves 4 to 6.

Notes: For more tender greens, blanch the kale a minute or two before cutting. Add a handful of pepitas (raw pumpkin seeds) for extra crunch. From "The Book of Kale," by Sharon Hanna.

• 8 c. Tuscan kale, trimmed and cut in chiffonade (in thin strips or shreds)

• 11/2 c. cooked cannellini or other white beans, drained

• 6 to 8 red radishes, quartered

• 6 small tomatoes, quartered

• Flat Italian parsley leaves, for garnish

Basil Vinaigrette:

• 3 tbsp. wine vinegar

• 1/4 c. olive oil

• 1 tbsp. honey

• 1 tsp. Dijon mustard

• Pinch of salt

• 1/4 c. fresh basil leaves

Place kale on a platter or in shallow, wide bowl. Scatter beans around artfully, then compose the salad by placing the veggies all over. Garnish with parsley. Dress with basil vinaigrette or another that you like.

To make vinaigrette: In a blender, process ingredients until creamy, adding a bit of extra oil if needed. (Makes about 3/4 cup vinaigrette.)

Nutrition information per each of 6 servings:

Calories244Fat10 gSodium96 mg

Carbohydrates33 gSaturated fat1 gCalcium210 mg

Diabetic exchanges per serving: 3 vegetable, 1 bread/starch, 2 fat.

NUTTY KALE PENNE

Serves 6.

Note: From Gourmet's "Easy Dinners."

• Salt

• 1/2 c. sliced almonds

• 1/4 c. extra-virgin olive oil

• 3 large garlic cloves, minced

• 1 medium onion, chopped

• 1/4 tsp. red pepper flakes

• 1 lb. whole-wheat penne

• 1/2 c. grated Parmigiano- Reggiano

• 1/4 c. (1/2 stick) unsalted butter, cut in pieces

Directions

Cook kale in a 6- to 8-quart pot of well-salted boiling water, uncovered until just tender, 4 to 8 minutes.

Cook nuts in oil in a 10-inch heavy skillet over medium heat, stirring, until golden, about 2 minutes. Transfer with a slotted spoon to towels to drain. Cook garlic, onion, pepper flakes, and 1/4 teaspoon salt and 1/4 teaspoon pepper in remaining oil, stirring occasionally, 8 to 10 minutes. Remove from heat.

Cook penne in boiling water until al dente. Reserve about 2 cups of pasta water, then drain pasta. Return pasta to empty pot; stir in cheese, butter, kale, onion mixture, 1 cup reserved pasta water, and salt and pepper to taste. Cook over low heat, stirring, 1 minute, moistening with additional pasta water if desired. Serve sprinkled with almonds and additional cheese.

Nutrition information per serving:

Calories520Fat24 gSodium700 mg

Carbohydrates64 gSaturated fat8 gCalcium230 mg

Diabetic exchanges per serving: 1 vegetable, 4 bread/starch, 1/2 high-fat meat, 4 fat.

SAVORY KALE SCONES WITH SQUASH AND CHEESE

Makes 8 to 10.

Note: These are dropped by the spoonful, but you could also use a cookie cutter or knife to make triangles or other shapes. If you are making smaller ones, knead in about 1/4 cup extra flour at the end to make the dough easier to handle.

• 2 c. kale leaves, loosely packed

• 1/2 tsp. salt

• 1 tsp. baking soda

• 1/2 tsp. baking powder

• 1 tbsp. sugar

• 1/3 c. cold butter

• 3/4 c. buttermilk

• 1/2 c. cooked squash or pumpkin in small dice

• 3/4 c. Cheddar cheese, grated

Directions

Preheat oven to 375 degrees. Set oven rack in the middle.

Blend or sift the flour, salt, baking soda, baking powder and sugar together. Cut in the butter with a pastry blender or your fingers.

In a small bowl, beat the egg, then add the buttermilk, continuing to beat until well combined. Add egg/buttermilk mixture, along with squash, kale and cheese to dry ingredients, mixing with a fork just enough to combine.

Drop by spoonfuls onto parchment-paper-covered cookie sheet. Bake about 20 minutes until lightly browned.

Nutrition information per each of 10:

Calories210Fat10 gSodium406 mgCarb24 gSaturated fat6 gCalcium110 mg