Basic Sautéed Kale

(3)

Simply sautéed kale seasoned with a blast of sherry vinegar is a deluxe combination.

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Cook Time:
10 mins
Additional Time:
15 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings, about 1/2 cup each

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided

  • 1-1 1/2 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

Directions

  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 and toss together. Stir in vinegar to taste and salt.

Tips

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 Facts (per serving)

98 Calories
6g Fat
10g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 98
% Daily Value *
Total Carbohydrate 10g 4%
Dietary Fiber 4g 15%
Total Sugars 3g
Protein 5g 10%
Total Fat 6g 7%
Saturated Fat 1g 4%
Vitamin A 11375IU 228%
Vitamin C 136mg 151%
Folate 160mcg 40%
Sodium 189mg 8%
Calcium 171mg 13%
Iron 2mg 9%
Magnesium 54mg 13%
Potassium 559mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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