FETA AND KALE STIR FRY

FETA AND KALE STIR FRY

Look up ‘February recipes’ and you are likely to find nothing but cake, chocolate and similar sweet treats. Most of us are quite happy with that, but even with the Valentine juggernaut in town we still need something rather more nutritious.

Root vegetables are seasonal staples  for late winter. There’s warming parsnip soup, a great way to get those important white vegetables. However if you are craving some greens, it is still possible –bring on the kale!

Green, tasty and full of vitamins and minerals, this versatile leaf is a great antidote for the dull February days. It is also a good source of calcium, anti-oxidants and folate. You’ll find kale either bagged in the supermarket or sold loose on fresh produce stalls.

Here’s a simple ‘fusion-food’ stir fry recipe to make the most of this winter delight. This set of flavours blend beautifully and the chilli adds just a tiny kick.  Spinach, spring greens or Swiss chard are an alternative when they come into season. Add yellow peppers for a splash of colour or other veg if you fancy.

INGREDIENTS

400 grams of prepared kale, or 800g loose kale (sounds like a lot but it shrinks)

200 grams feta cheese, crumbled

1 onion, finely chopped

2 cloves garlic, peeled and chopped

1 tin anchovies, chopped

1 tsp chilli flakes

Olive oil

Noodles or rice to serve

METHOD

  1. Boil the kettle and start the rice cooking. If using noodles, do this at the end as they cook so quickly.
  2. If the kale is loose, wash it thoroughly and remove any tough stems. Chop it up if needed.
  3. Open the anchovies and pour off the oil into a frying pan, adding another couple of teaspoons of oil. Heat for a minute and then add the chilli flakes. Stir fry for a minute – careful as they burn easily.
  4. Add the onion and garlic and cook until softened.
  5. Add the kale and stir until it starts to wilt – it doesn’t need much cooking and will reduce greatly in volume. Make sure you don’t overcook it.
  6. Add the cheese and anchovies and mix well.
  7. Serve up the rice or noodles, top with the kale mixture and enjoy.

                                                           


The Author

Jessica Ambrose

Jessica is a fitness writer who loves boxercise, yoga, pilates, weight training and long distance running..

Comments

Simon P.
13 February 2016

Simon P.

Made this the other night and was very impressed how the flavors went together. I used Quinoa instead of noodles but still tasted great!

craig t.
11 February 2016

craig t.

I had this for lunch yesterday and added in some leftover cooked quinoa. It was delicious and I felt so healthy afterwards.

Olga N.
10 February 2016

Olga N.

I'm always looking for new ways to enjoy kale as we buy it in huge quantities (it goes with everything!) - have never tried it stir fried though so adding this to the menu plan - thanks!

Emma C.
8 February 2016

Emma C.

This sounds brilliantly simple and healthy. I have never used anchovies in a stir fry before so am intrigued to know what they taste like.

Phillip H.
8 February 2016

Phillip H.

I've just got into the delights of kale and am feeling very healthy! The only but is that it leaves the whole house smelling of cabbage, so don't forget the extractor fan when cooking this.

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