Health minded folks are kale crazy these days, and I’m right there with them. Sauteed kale makes frequent appearances at our dinner table.
You won’t find me getting on a food bandwagon unless I think it’s worth my dollars and the effort to cook. Kale meets that criteria, though it has to be handled properly if you want your family to eat it.
Besides the fact that kale is packed with fiber, antioxidants, iron and even a decent amount of protein, I like the fact that it can stand up to cooking much better than spinach. It doesn’t get soggy and wilt as quickly in the pan.
You’ll often find kale paired with steaks in our house, and it always has garlic in the mix.
This sauteed kale is my best version yet.
Slices of garlic sizzle in olive oil and onion before you pack in the kale. This takes my leafy greens from bitter, to sweet and mellow. The bitterness that folks sometimes complain of disappears.
Give this sauteed kale a try and let me know what you think. Kale is typically affordable most days of the year, so you won’t be out your hard earned dollars if it’s not your thing.
But if you like it? You’ll be a nutrition superstar.
Print4 servings
Ingredients
- 1 tablespoon olive oil
- 4 cloves garlic, thinly sliced
- ½ medium onion, diced
- 8 cups kale, chopped
- ½ cup low sodium vegetable broth
Instructions
- Preheat a large non-stick skillet over medium high heat.
- Add olive oil and onion. Saute onion until softened and lightly browning, stirring often, for 5 - 56 minutes. Add vegetable broth by the tablespoon to keep pan from becoming too dry and burning onions.
- Add garlic and sauté another 5 minutes to soften garlic until tender.
- Add kale and cook for another 5 minutes, adding remaining broth and cooking until kale just wilts, but still has some bite.
Notes
Food energy: 107kcal Saturated fatty acids: 0.60g Monounsaturated fatty acids: 2.53g Polyunsaturated fatty acids: 0.82g Total fat: 3.95g Calories from fat: 35 Cholesterol: -- Carbohydrate, by difference: 16.07g Total dietary fiber: 2.98g Protein: 4.76g Total lipid (fat): 4.34g Water: 156.03g Ash: 2.30g Total sugars: 0.86g Calcium: 189mg Iron: 2.38mg Magnesium: 47mg Phosphorus: 83mg Potassium: 630mg Sodium: 127mg
2.6http://motherrimmy.com/sauteed-kale-recipe-with-garlic-chips/Mother Rimmy�s Cooking Light Done Right by Kristin A. Rimkus is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.
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