Amaranth with Kale Italiano

    From Better Eating For Life, Step Seven: Got Calcium?”

    Serves 4

    • 1 1/4 cup amaranth seed (in Aisle 4, near the rice)
    • 2 1/4 cups water
    • 1 Tbs. extra virgin olive oil
    • 2 bunches of kale (about 1 pound) washed, trimmed of stalks, julienned into thin strips
    • 1 clove of garlic, minced
    • 1 medium onion, chopped
    • 3 large ripe tomatoes, coarsely chopped
    • 1/2 pound mushrooms, sliced
    • 1 1/2 tsp. basil
    • 1 1/2 tsp. oregano
    • Salt and pepper to taste (or use a salt substitute)

    Add amaranth to boiling water, return to a boil, reduce heat, cover, and simmer for 18-20 minutes. While amaranth is cooking, wash, stem, and julienne the kale. In a large skillet, steam kale in the moisture clinging to the leaves, until tender, about 20 minutes. Add a tablespoon or two of water, if necessary. Remove from pan and set aside. Heat oil in the skillet over medium heat. Add garlic and onion, sautéing until the onion starts to become translucent, about 2 minutes. Add chopped tomato, mushrooms, basil, and oregano, stirring gently. Add steamed kale to tomato mixture. Cook an additional 10 minutes, stirring occasionally. Serve the tomato-kale sauce on top of the cooked amaranth. Each serving may be topped with a teaspoon of Parmesan cheese. This will add negligible calories, fat, carbs, and protein; 31 mg of sodium; and 23 mg of calcium.

    Per serving (1 cup cooked amaranth topped with 1 cup vegetable mixture, no cheese or added salt): 109 calories, 5 g protein, 4 g fat, 16 g carbohydrate, 47 mg sodium, 0 mg cholesterol, 316 mg calcium