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Perfect Sautéed Kale

Perfect Sautéed Kale: A Flavorful Simple Side Dish

Discover how to make Perfect Sautéed Kale, a vibrant and nutrient-packed side dish ready in under 20 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegan
Calories: 50
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauté
  • 1 bunch Kale Substitution: Other greens such as spinach or Swiss chard can be used for a different flavor.
  • 2 tablespoons Olive Oil Note: Can substitute with avocado oil for a different taste.
  • 3 cloves Garlic Substitution: Fresh minced shallots can be used if garlic is unavailable.
  • 1/2 teaspoon Red Pepper Flakes Adjust quantity for desired spice level; omit for a milder flavor.
  • 1/2 cup Broth (Chicken or Vegetable) Substitution: White wine or water can replace broth.
  • 1/2 teaspoon Fine Sea Salt Start with less and adjust to taste.
  • 2 wedge Lemon Substitution: Apple cider vinegar or balsamic vinegar can be used.

Equipment

  • Skillet

Method
 

Step-by-Step Instructions
  1. Rinse the kale under cold water, remove the leaves from the thick stems, and coarsely chop into 2-inch pieces.
  2. Heat olive oil in a skillet over medium heat until it shimmers, about 1-2 minutes.
  3. Add sliced garlic and red pepper flakes, sauté for 1-2 minutes until garlic is fragrant.
  4. Add chopped kale, broth, and salt, toss to combine, cover, and cook for 7-8 minutes until kale is bright green and tender.
  5. Taste and adjust seasoning, then finish with a squeeze of fresh lemon juice before serving.

Nutrition

Serving: 1servingCalories: 50kcalCarbohydrates: 7gProtein: 3gFat: 3gSaturated Fat: 0.5gMonounsaturated Fat: 2.5gSodium: 250mgPotassium: 450mgFiber: 2gSugar: 1gVitamin A: 150IUVitamin C: 60mgCalcium: 80mgIron: 1.5mg

Notes

Store sautéed kale in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Reheat with a splash of water to restore moisture.

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