Basic Sautéed Kale

3 Ratings
  • 5 1
  • 4 2
  • 3 0
  • 2 0
  • 1 0

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

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2010

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Recipe Summary

total:
25 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • 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.

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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

Serving Size:
about 1/2 cup
Per Serving:
98 calories; protein 4.9g; carbohydrates 10g; dietary fiber 4.1g; sugars 2.6g; fat 5.7g; saturated fat 0.8g; vitamin a iu 11375.3IU; vitamin c 136.2mg; folate 160mcg; calcium 171.2mg; iron 1.7mg; magnesium 53.8mg; potassium 559.4mg; sodium 189.4mg; thiamin 0.1mg.
Exchanges:

1 vegetable, 1 fat (mono)
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