Sautéed Kale


I realize this recipe may not be as exciting as some of my others, but knowing that it is a superfood, should entice you to try it (if you already haven’t). The skinny on this leafy green is that Kale, also known as borecole, is one of the healthiest vegetables on the planet. It’s available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. So… with all that being said, eat your Kale!

This recipe is super easy to prepare and adds some really nice flavor.

Sauteed Kale

Ingredients

  • 1 1/2 lbs. kale, stems removed and leaves coarsely chopped
  • 2 tbsp. olive oil
  • 1/4 tsp. crushed red pepper flakes (optional)
  • 2 garlic cloves, minced
  • 1/2 cup vegetable or chicken stock (can use 1/2 cup water if desired)
  • Salt and pepper, to taste
  • 2 tsp. red wine vinegar (can substitute balsamic)

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add crushed red pepper flakes, if using, and let them sizzle a bit in the oil.
  3. Add the garlic and cook until soft, but not colored.
  4. Add the stock and kale, and toss to combine.
  5. Cover and cook for 5 minutes.
  6. Remove cover and continue to cook, stirring until all (most) of the liquid has evaporated.
  7. Season with salt and pepper and add vinegar.

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About Denise

My name is Denise and I love good food, but enjoy preparing it more. I spend a good portion of my free time searching recipes, experimenting in the kitchen and coming up with tasty creations. Some of my other favorite things are my pets, family, friends, traveling (especially to tropical destinations and Paris), the beach, music, movies, and shopping, to name just a few ;)
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