Better Eating,
Better Health:

The Benefits of Good Nutrition

Kale and Leeks

Make a traditional vegetable dish healthy and delicious. Nutrient-packed kale is served up with a cream sauce that’s lower in fat.

Cook time: 30 minutes
Total time: 30 minutes


  • 2 tablespoons canola oil
  • 1 cup sliced leek, white and light green parts only
  • 12 cups chopped kale (about 1 large bunch)
  • 2 cloves garlic, minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 2 tablespoons all-purpose flour
  • 1½ cups low-fat milk


  1. Heat oil in a large pot over medium heat. 
  2. Add leek and cook, stirring frequently, until starting to soften, 1–2 minutes.
  3. Add kale, garlic, salt and pepper; cook, stirring often, until very soft, 10–20 minutes, adding water ¼ cup at a time if the greens start to stick.
  4. Sprinkle with flour and cook, stirring, for 30 seconds. Stir in milk; cook, stirring, until just starting to boil and thicken, 1–2 minutes.
  5. Serve hot.

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