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Basic Sauteed Kale

:  October/November 2005

Your rating: None Average: 3.7 (64 votes)

Simply sauteed kale seasoned with the big blast of sherry vinegar is a deluxe combination.


READER'S COMMENT:
"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. "
Basic Sauteed Kale Recipe

Makes: 4 servings, about 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2-3 teaspoons sherry vinegar, or red-wine vinegar
  • 1/4 teaspoon salt

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Preparation

  1. 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. Stir in vinegar to taste and salt.

Tips & Notes

  • Tip: A 1- to 1 1/2-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.

Nutrition

Per serving: 80 calories; 5 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 176 mg sodium; 515 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1.5 vegetable, 1 fat (mono)


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Quick (total 30 min. or less)
Vegan
Type of Dish
Side dish, vegetable
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
October/November 2005
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