Creamed Kale

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Kale is simmered with leeks and garlic then “creamed” with flour and milk in this healthy take on creamed spinach. Serve alongside steak or roast chicken and a baked potato.

Breana Lai Killeen, M.P.H., RD

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jill Cerreta, M.S., RD

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Carb Diabetes-Friendly Healthy Pregnancy Healthy Immunity Low-Sodium Heart-Healthy Vegetarian Low-Calorie

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Ingredients

2 tablespoons extra-virgin olive oil
1 cup sliced leek, white and light green parts only (see Tip)
12 cups chopped kale or collards (about 1 large bunch)
2 cloves garlic, minced
¾ teaspoon kosher salt
½ teaspoon ground pepper
1/4-3/4 cup water, as needed
2 tablespoons all-purpose flour
1 ½ cups reduced-fat milk
Pinch of nutmeg (optional)

Directions

Heat oil in a large pot over medium heat. Add leek and cook, stirring frequently, until starting to soften, 1 to 2 minutes. Add greens, garlic, salt and pepper; cook, stirring often, until very soft, 10 to 20 minutes, adding water 1/4 cup at a time if the greens start to stick. Sprinkle with flour and cook, stirring, for 30 seconds. Stir in milk and nutmeg (if using); cook, stirring, until just starting to boil and thicken, 1 to 2 minutes. Serve hot.

Tips

Trim leeks, split lengthwise and wash in plenty of water until no grit remains.

Originally appeared: EatingWell Magazine, September/October 2015

Nutrition Facts (per serving)

109	Calories
6g	Fat
10g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 109
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 2g	6%
Total Sugars 4g
Protein 4g	8%
Total Fat 6g	8%
Saturated Fat 2g	8%
Cholesterol 5mg	2%
Vitamin A 3561IU	71%
Vitamin C 41mg	45%
Folate 65mcg	16%
Sodium 184mg	8%
Calcium 133mg	10%
Iron 1mg	5%
Magnesium 27mg	6%
Potassium 279mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Creamed Kale

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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