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Basic Sauteed Kale
Basic Sauteed Kale
7 Reviews
From: EatingWell Magazine, January/February 2010
Simply sautéed kale seasoned with a blast of sherry vinegar is a deluxe combination.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
- 1-1½ pounds kale, ribs removed, coarsely chopped (see Tip)
- ½ cup water
- 2 cloves garlic, minced
- ¼ teaspoon crushed red pepper
- 2-3 teaspoons sherry vinegar, or red-wine vinegar
- ¼ teaspoon salt
Preparation
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Active
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Ready In
- Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat and toss together. Stir in vinegar to taste and salt.
- Tip: A 1- to 1½-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.
- Serving size: about ½ cup
- Per serving: 98 calories; 6 g fat(1 g sat); 4 g fiber; 10 g carbohydrates; 5 g protein; 160 mcg folate; 0 mg cholesterol; 3 g sugars; 0 g added sugars; 11,375 IU vitamin A; 136 mg vitamin C; 171 mg calcium; 2 mg iron; 189 mg sodium; 559 mg potassium
- Nutrition Bonus: Vitamin A (228% daily value), Vitamin C (227% dv), Folate (40% dv)
- Carbohydrate Servings: ½
- Exchanges: 1 vegetable, 1 fat (mono)
Reviews 7
September 23, 2014
By: EatingWell User
The second time I made this, I added chickpeas and cubed ham to make it a one-dish meal. Excellent!!
January 13, 2014
By: EatingWell User
I made this for my wife and served with a nice sauvignon blanc. It all lead to great sex! So I will definitely try again.
Pros: Easy
October 29, 2012
By: EatingWell User
Sooooo Good!
very simple recipe and shockingly tasty. I am a greens fan but even my veggie-phobe hubby really liked this.
September 27, 2012
By: klgodbold
Love it!
This was actually the first time I've ever eaten kale, and both my husband and I thought it was delicious! I was out of red wine vinegar, and I tried a little bit with the sherry but didn't like it, so I used a little balsamic vinegar and thought it was great.
February 19, 2011
By: EatingWell User
Fabulous!
This is the best!
November 30, 2010
By: EatingWell User
I loved this! I was out of red wine vinegar so I used some balsamic instead, but used half as much as it called for, and it was fabulous.I will definitely make this again.
November 30, 2010
By: EatingWell User
I loved this! I was out of red wine vinegar so I used some balsamic instead, but used half as much aspects it called for, and it was fabulous.I will definitely make this again.
