Best 20 Sauteed Kale Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

**Savory Sauteed Kale: A Culinary Journey from Traditional to Modern Flavors**

Kale, a leafy green vegetable known for its robust flavor and nutritional value, takes center stage in this culinary exploration of sauteed kale recipes. From classic preparations to innovative twists, this article offers a diverse collection of recipes that cater to various taste preferences and dietary needs. Whether you're a seasoned home cook or just starting your culinary adventure, these recipes will guide you through the art of creating delectable sauteed kale dishes that are both flavorful and nutritious. Discover the versatility of kale as you embark on a journey through traditional, vegan, and even bacon-infused recipes, each promising a unique taste experience.

Here are our top 20 tried and tested recipes!

SAUTEED KALE



Sauteed Kale image

Try Bobby Flay's simple Sauteed Kale recipe from Food Network. For a pop of flavor, add a splash of red wine vinegar at the end.

Provided by Bobby Flay

Categories     side-dish

Time 15m

Yield 4 servings

Number Of Ingredients 6

1 1/2 pounds young kale, stems and leaves coarsely chopped
3 tablespoons olive oil
2 cloves garlic, finely sliced
1/2 cup vegetable stock or water
Salt and pepper
2 tablespoons red wine vinegar

Steps:

  • Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

SAUTEED POTATOES WITH KALE



Sauteed Potatoes with Kale image

This is a delicious sauteed kale recipe that I got from my mom and tweaked a bit. It tastes so good that even my 18-month-old son will eat it! Serve with extra olive oil and salt, if desired. We enjoy this recipe with plenty of salt and oil. I do not measure exactly. It's a recipe you can play around with!

Provided by BeccaM

Categories     100+ Everyday Cooking Recipes     Vegan

Time 55m

Yield 4

Number Of Ingredients 6

2 pounds white potatoes, cubed
½ cup extra-virgin olive oil, divided
1 bunch kale, stemmed and torn into pieces
1 large onion, chopped
4 cloves garlic, minced
salt and ground black pepper to taste

Steps:

  • Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender but still holding their shape, about 15 minutes. Drain.
  • Meanwhile, heat 2 tablespoons olive oil in a large frying pan over medium-high heat until quite hot. Toss in pieces of kale; reduce heat to medium. Cover and cook, stirring often, until kale begins to soften and crisp slightly, about 5 minutes. Add onion; cook until softened and translucent, 2 to 3 minutes. Stir in garlic.
  • Add remaining olive oil when onions are beginning to brown. Stir in potatoes and season with salt and pepper. Cover and cook until potatoes are completely softened, about 5 minutes. Remove lid; cook and stir until potatoes just begin to brown, about 10 minutes more.

Nutrition Facts : Calories 484.1 calories, Carbohydrate 51.4 g, Fat 29.1 g, Fiber 8.4 g, Protein 8.1 g, SaturatedFat 4.1 g, Sodium 102.5 mg, Sugar 4.2 g

SAUTEED KALE WITH GARLIC



Sauteed Kale with Garlic image

Provided by Food Network Kitchen

Categories     side-dish

Time 20m

Yield 4 servings

Number Of Ingredients 0

Steps:

  • Cook 5 sliced garlic cloves in 1/4 cup olive oil in a pot over medium-low heat until sizzling, 1 minute. Add 1 pound chopped kale and stir until wilted, 3 to 5 minutes. Increase the heat to medium. Add 2 tablespoons cider vinegar, 1/2 teaspoon kosher salt and a pinch of red pepper flakes. Cook, stirring, until tender, 5 minutes.

SAUTEED KALE WITH APPLES



Sauteed Kale with Apples image

The stems can be tough on kale, so remove as much of the stem as possible.

Provided by suzanne

Categories     Side Dish     Vegetables     Greens

Time 30m

Yield 4

Number Of Ingredients 7

1 tablespoon olive oil
1 white onion, sliced
2 Red Delicious apples, cored and cut into bite-size pieces
2 teaspoons apple cider vinegar
⅛ teaspoon sea salt
⅛ teaspoon ground black pepper
4 cups chopped kale leaves

Steps:

  • Heat olive oil in a large skillet over medium heat; cook and stir onion until tender, about 4 minutes. Add apples, vinegar, salt, and pepper; cover skillet and cook until apples are tender, about 3 minutes. Add kale; cover and cook until kale is tender, 4 to 5 minutes.

Nutrition Facts : Calories 122.6 calories, Carbohydrate 21.6 g, Fat 4 g, Fiber 4 g, Protein 3 g, SaturatedFat 0.6 g, Sodium 87 mg, Sugar 9.6 g

SAUTEED KALE WITH GARLIC AND LEMON



Sauteed Kale with Garlic and Lemon image

Par-boiling and sauteing kale makes it tender and delicious.

Provided by Martha Stewart

Categories     Food & Cooking     Quick & Easy Recipes

Time 25m

Number Of Ingredients 5

1 1/2 pounds (about 2 large bunches) kale
2 tablespoons olive oil
2 garlic cloves, minced
Coarse salt and ground pepper
1 1/2 teaspoons fresh lemon juice

Steps:

  • On a cutting board, trim kale by folding a leaf in half lengthwise (at the stem); use a sharp paring knife to slice away from stem; discard stem. Tear leaves into small pieces; rinse in a large colander.
  • Cook kale in a large pot of boiling salted water until crisp-tender, 4 to 6 minutes. Drain well.
  • Heat oil in a large skillet over medium heat. Add garlic; cook until fragrant, about 1 minute.
  • Add kale; season generously with coarse salt and ground pepper. Cook, stirring often, until wilted and tender, 4 to 6 minutes. Sprinkle with lemon juice; toss to combine. Serve immediately.

YUKON GOLD COLCANNON WITH SAUTEED KALE AND CABBAGE AND BACON BUTTER



Yukon Gold Colcannon with Sauteed Kale and Cabbage and Bacon Butter image

Provided by Bobby Flay

Categories     side-dish

Time 1h10m

Yield 4 servings

Number Of Ingredients 17

2 1/2 pounds Yukon Gold potatoes, peeled and cut into 1-inch pieces
Kosher salt and freshly ground black pepper
4 tablespoons unsalted butter, cut into pieces
2 cups whole milk or 1 1/2 cups milk plus 1/2 cup heavy cream, plus more as needed
6 slices bacon thick-cut bacon, cut into 1/2-inch dice
1 to 2 tablespoons canola oil
1 clove garlic, thinly sliced
1 teaspoon mustard seeds, optional
1/8 teaspoon red chile flakes
8 ounces coarsely chopped kale, rinsed well and slightly damp
1/2 head Napa cabbage, thinly shredded
1 teaspoon sugar
2 tablespoons apple cider vinegar
1 stick (8 tablespoons) unsalted butter, slightly softened
2 teaspoons whole-grain mustard
Kosher salt and freshly ground black pepper
2 green onions, green and pale-green parts only, thinly sliced

Steps:

  • For the colcannon: Put the potatoes in a large saucepan, cover with cold water by 2 inches and add 2 tablespoons salt. Bring to a boil over high heat and cook until the potatoes are fork-tender, about 20 minutes. Drain well, then return to the pan.
  • While the potatoes are cooking, combine the butter and milk in a small saucepan and bring to a simmer over low heat. Add to the potatoes and mash until smooth, adding more milk as needed. Season well with salt and pepper. Cover and keep warm.
  • Place a large saute pan over medium heat. Add the bacon and cook, stirring occasionally, until rendered and crisp, about 8 minutes. With a slotted spoon, remove the bacon to a paper towel-lined plate and set aside for the bacon butter. Remove 1 tablespoon of the bacon fat from the pan; reserve this separately for the bacon butter.
  • Add a tablespoon or two of canola oil to the pan, depending on how much bacon fat remains. Heat until the oil begins to shimmer. Add the garlic, mustard seeds if using, and chile flakes; cook for 1 minute. Increase the heat to high, add the kale and cabbage, in batches if needed, a splash of water and some salt and pepper. Cook until the greens begin to wilt, tossing constantly at first, about 5 minutes. Continue cooking, stirring occasionally, until crisp-tender, about 5 minutes longer. Add the sugar and vinegar; cook for another 2 minutes.
  • For the bacon butter: While the greens are cooking, combine the butter, reserved bacon fat, mustard and 1/4 teaspoon each salt and pepper in a bowl. Mix until smooth. Fold in the reserved bacon and the green onions. (See Cook's Note.)
  • Finish the colcannon: Combine the mashed potatoes and the sauteed greens in a bowl. Transfer to a casserole dish and top with a few dollops of bacon butter. Place in a warm oven (200 degrees F) until the butter begins to melt, about 5 minutes.

SAUTEED KALE AND SAUSAGE



Sauteed Kale and Sausage image

This was an accidental creation. I had the ingredients left over from other meals, mixed them together and voila! While I actually made this sauteed kale and sausage as a breakfast dish, it could also be a quick and easy weeknight dinner and served with crusty bread.

Provided by Stephanie Fishkin Dark

Categories     Meat and Poultry Recipes     Pork     Sausage

Time 25m

Yield 2

Number Of Ingredients 6

2 tablespoons olive oil
1 yellow onion, chopped
1 (8 ounce) package chopped kale
2 (3.5 ounce) links Italian sausage, casings removed
¼ cup shredded Cheddar cheese
2 tablespoons green onions, chopped

Steps:

  • Heat olive oil over medium heat in a large saucepan. Add onion; cook and stir until soft and translucent, 3 to 5 minutes. Stir in kale; cook until wilted, 5 to 7 minutes. Add sausage; crumble and cook until browned, 10 to 12 minutes.
  • Transfer to a plate and top with Cheddar cheese and green onions.

Nutrition Facts : Calories 495.4 calories, Carbohydrate 25.3 g, Cholesterol 50.5 mg, Fat 36.2 g, Fiber 4.4 g, Protein 20.6 g, SaturatedFat 11 g, Sodium 896.7 mg, Sugar 5.6 g

SAUTEED KALE WITH LEMON



Sauteed Kale With Lemon image

Make and share this Sauteed Kale With Lemon recipe from Food.com.

Provided by ugogirl

Categories     Greens

Time 20m

Yield 2 serving(s)

Number Of Ingredients 6

1 bunch kale, washed and trimmed, cut into 2 inch pieces
1 teaspoon salt
2 teaspoons olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon red pepper flakes (to taste)
1/4 cup grated parmesan cheese

Steps:

  • In a large pot, bring 1 inch of water to a boil. Add kale and salt. Cover and cook, stirring once, for 5 minutes or until crisp-tender. Drain.
  • Return kale to pot. Drizzle with olive oil. Reheat. Add lemon juice, red pepper flakes and parmesan cheese.
  • Toss and serve.

SAUTéED KALE & RED ONIONS WITH GARLIC AND LEMON



Sautéed Kale & Red Onions With Garlic and Lemon image

Make and share this Sautéed Kale & Red Onions With Garlic and Lemon recipe from Food.com.

Provided by dicentra

Categories     Greens

Time 25m

Yield 4 serving(s)

Number Of Ingredients 7

6 cups kale (about 1 large bunch)
1 quart boiling water, for blanching kale
1 tablespoon olive oil
2 garlic cloves, minced
1 small red onion, sliced into thin rings
2 teaspoons soy sauce
1 1/2 teaspoons lemon juice, freshly squeezed

Steps:

  • Tear the leaves off the kale into bite-size pieces. Slice the stems into 1 inch long pieces.
  • Blanch the stems for 2 to 3 minutes. Remove, place in a strainer, quickly rinse under cold water to halt cooking.
  • Blanch the kale leaves for 1 to 2 minutes, and rinse in a strainer under cold water. Drain.
  • Heat the oil in a medium skillet and sauté the garlic for 1 minute. Saute the onions for 2 to 3 minutes.
  • Add the kale leaves, stems and shoyu soy sauce. Sauté for 2 to 3 minutes, stirring constantly.
  • Sprinkle the lemon juice over and toss to mix. Serve immediately after adding the lemon juice or the leaves may loose their bright green color.

SAUTEED KALE



Sauteed Kale image

John Barricelli prepared this recipe on "The Martha Stewart Show" using local kale from Whole Foods. Try it with spice-rubbed pork loin and acorn squash.

Provided by Martha Stewart

Categories     Food & Cooking     Dinner Recipes     Dinner Side Dishes

Number Of Ingredients 3

1 1/2 tablespoons olive oil
1 1/2 pounds kale, washed (but not dried), stems removed, and cut into 1/2-inch strips
1/2 teaspoon coarse salt

Steps:

  • Heat olive oil in a large skillet over high heat. Add kale and salt and toss until well combined. Cover, reduce heat, and cook until tender, 5 to 7 minutes.

KALE WITH SAUTEED APPLE AND ONION



Kale with Sauteed Apple and Onion image

Categories     Onion     Side     Sauté     Quick & Easy     Apple     Curry     Kale     Gourmet     Dairy Free     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added

Yield Makes 2 servings

Number Of Ingredients 6

1 Granny Smith apple
2 tablespoons olive oil
1 medium onion, cut into 1/4-inch wedges
1/4 teaspoon curry powder
1 lb kale, tough stems and ribs removed and leaves coarsely chopped
1/2 cup water

Steps:

  • Peel, quarter, and core apple, then cut into 1/4-inch-thick wedges.
  • Heat oil in a 5-quart pot over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until golden. Add apple and curry powder and sauté, stirring, until apple is almost tender, about 2 minutes.
  • Add kale and water and cook, covered, stirring occasionally, until kale is tender and most of liquid is evaporated, about minutes.
  • Season with salt.

SPICY GARLIC KALE WITH SAUTEED RED PEPPERS



Spicy Garlic Kale With Sauteed Red Peppers image

This dish is as lovely to look at as it is to eat, due to its beautifully contrasting colors. It is a simple way to add zest to fresh vegetables and quickly prepare a gourmet side dish for fish, meat, or rice & beans. Steaming the kale instead of sautéing it helps it cook more quickly and maintain its bright green color.

Provided by Whats Cooking

Categories     Greens

Time 15m

Yield 6 serving(s)

Number Of Ingredients 9

2 bunches kale
1/2 cup leek, chopped
5 tablespoons olive oil
1 small onion, diced
5 garlic cloves, minced (or extruded through garlic press)
1 1/2 large red bell peppers, cut into short strips
1/2 teaspoon red pepper flakes
salt
white pepper

Steps:

  • Wash kale. Pull greens away from the stalks, discarding stalks. Shred by hand into small pieces.
  • Place kale in steamer basket, and steam until tender (approximately 10 minutes). Remove immediately from heat.
  • Heat olive oil in heavy pan over medium-high heat. When the oil is hot, add onions and leeks. Saute until onions are translucent and leeks begin to brown. Add garlic and red pepper flakes, saute for 1-2 more minutes. Add bell pepper slices, and saute until tender (approximately 4-5 minutes). Remove from heat.
  • Add kale to pan, and toss ingredients together thoroughly. Add salt and pepper to taste. Serve hot or room temperature.

KATHY'S SAUTEED KALE



Kathy's Sauteed Kale image

An abundance of kale had me experimenting on ways to use this delicious, nutritious leafy green. I have yet to have any leftovers, no matter how much I make! If sodium is an issue you might want to substitute low-sodium soy sauce and vegetable base.

Provided by Kathy Young

Categories     Side Dish     Vegetables     Greens

Time 20m

Yield 8

Number Of Ingredients 7

1 tablespoon olive oil
1 teaspoon minced garlic
12 cups chopped kale
¼ cup water
½ teaspoon vegetable bouillon base (such as Better Than Bouillon® Vegetable Base), or more to taste
1 splash soy sauce, or more to taste
1 pinch ground black pepper, or more to taste

Steps:

  • Heat olive oil in a large skillet over medium-high heat; saute garlic until fragrant, about 1 minute. Add kale to garlic, working in batches if needed; cook and stir until beginning to wilt, about 5 minutes.
  • Stir water and vegetable base together in a small bowl until dissolved; pour over kale. Cook mixture until liquid is reduced, 1 to 2 minutes. Mix soy sauce and black pepper into kale.

Nutrition Facts : Calories 66.7 calories, Carbohydrate 10.4 g, Fat 2.4 g, Fiber 2.1 g, Protein 3.4 g, SaturatedFat 0.3 g, Sodium 85 mg

SAUTEED KALE WITH COCONUT MILK



Sauteed Kale with Coconut Milk image

Kale with coconut milk and ras el hanout--it's delicious!

Provided by Dara

Categories     Side Dish     Vegetables     Greens

Time 20m

Yield 4

Number Of Ingredients 6

1 bunch kale
2 cloves fresh garlic, minced
2 teaspoons ras el hanout
1 pinch salt
1 teaspoon coconut oil
½ cup coconut milk

Steps:

  • Wash kale and shake almost dry. Leave a little water clinging to the leaves. Remove tough stems and coarsely chop or tear the leaves.
  • Mix garlic, ras el hanout, and salt together in a small bowl with a fork.
  • Heat a large skillet over medium-high heat. Add 1/2 of the kale. Stir until starting to steam. Add remaining kale and stir again. Cook until leaves are dark green and wilting, about 5 minutes. Push leaves to one side of the skillet. Add coconut oil to the empty side and let melt. Pour ras el hanout mixture into the pool of oil and stir until fragrant, about 20 seconds.
  • Pour coconut milk into the skillet and stir well. Saute until sauce starts to thicken, 4 to 5 minutes.

Nutrition Facts : Calories 126.9 calories, Carbohydrate 13.1 g, Fat 8.1 g, Fiber 2.9 g, Protein 4.5 g, SaturatedFat 6.4 g, Sodium 91.4 mg

SPICY SAUTEED KALE WITH LEMON



Spicy Sauteed Kale with Lemon image

Bright, bold flavors like chili peppers, lemon, and honey help make this side dish of sauteed kale a standout on the dinner table.

Provided by Martha Stewart

Categories     Food & Cooking     Quick & Easy Recipes

Time 15m

Number Of Ingredients 7

1 tablespoon vegetable oil
1 Thai or jalapeno chile, thinly sliced
1 lemon, thinly sliced, seeds removed and slices quartered
1 tablespoon honey
2 bunches kale (1 1/2 pounds), tough stems and ribs removed, leaves coarsely chopped
6 scallions, cut into 2-inch pieces
Coarse salt

Steps:

  • In a large skillet, heat oil and chile over medium-high heat. Add lemon and honey and cook, stirring, until lemon begins to break down, about 2 minutes. Add kale and cook, stirring, until just wilted, about 3 minutes. Add scallions, season with salt, and cook 1 minute. Serve warm or at room temperature.

Nutrition Facts : Calories 68 g, Fat 3 g, Fiber 2 g, Protein 2 g

SAUTEED TUSCAN KALE



SAUTEED TUSCAN KALE image

Categories     Vegetable     Sauté     Low Carb     Low Fat     Vegetarian     Low Cal     High Fiber     Low Sodium     Low/No Sugar     Wheat/Gluten-Free     Healthy

Yield 2-3 servings

Number Of Ingredients 6

1 Bunch Tuscan Kale (4-5 cups chopped leaves)
2 Tablespoons Olive Oil
1 teaspoon Red Pepper Flakes
1 Tablespoon Finely Chopped Garlic
Sea Salt & Pepper to taste
2 Tablespoons Grated Parmesan Cheese

Steps:

  • 1. Wash and dry kale leaves thoroughly. Cut leafy greens into 1 inch sections. Discard any tough stems. 2. Heat olive oil and red pepper flakes in a medium saute pan over medium high heat until the oil shimmers, and the red pepper flakes start to sizzle. 3. Add the garlic. Working quickly, so the garlic does not burn, add the kale. (Some splattering and crackling of oil may occur from residual water on the kale.) 4. Using tongs, toss the kale in the pan for 2-4 minutes until the kale has wilted and cooked to desired tenderness. Keep the kale moving to avoid scorching any pieces. 5. Season with sea salt and freshly ground pepper to taste. 6. Sprinkle with freshly grated parmesan cheese just before serving.

SAUTEED KALE WITH CANNELLINI BEANS



Sauteed Kale With Cannellini Beans image

This can be served on its own as a side dish, or over rice as a main dish. It is vegan, gluten-free, and sugar free.

Provided by Ex-Pat Mama

Categories     Greens

Time 30m

Yield 4 serving(s)

Number Of Ingredients 6

4 tablespoons olive oil
5 garlic cloves, minced
1/2 teaspoon dried red chili
8 cups kale, cut into bite sized pieces
1 cup vegetable broth
1 (15 ounce) can cannellini beans

Steps:

  • In a large skillet or wok heat the oil. Add the garlic and chili and sauté for about a minute.
  • Add the kale in large handfuls - add a handful, stir it until it begins to wilt and then add the next handful, and so on.
  • Pour the vegetable broth over all. Stir and simmer until the broth is almost completely boiled away - approximately 10 minutes.
  • Add the beans and gently stir through until heated.
  • Serve immediately.

SAUTéED KALE WITH CHICKPEAS AND PANCETTA



Sautéed Kale With Chickpeas and Pancetta image

Make and share this Sautéed Kale With Chickpeas and Pancetta recipe from Food.com.

Provided by Emma Pham

Categories     European

Time 10m

Yield 3 plates, 3 serving(s)

Number Of Ingredients 8

1 bunch kale, cut into 1/2 inch segments
1/4 teaspoon red pepper flakes
1 tablespoon pancetta, chopped
1/2 cup chickpeas, drained
1/3 cup chopped onion
1 garlic clove, minced
1 tablespoon olive oil
1/4 teaspoon salt

Steps:

  • Step 1: Heat pan with olive oil and cook pancetta until brown , then add add onion sauté until onions soft; then add garlic and cook another 1 minute. Next, add flake pepper.
  • Step 2: Place kale in the pan at medium heat, then add salt and stir well. Cook about 3 minutes, then add chickpeas and heat for another 2 minutes.
  • Serve hot.

PAN ROASTED SALMON WITH WHITE BEAN-ANCHO CHILE BROTH, CILANTRO PESTO AND ROASTED SHALLOTS WITH SAUTEED KALE



Pan Roasted Salmon with White Bean-Ancho Chile Broth, Cilantro Pesto and Roasted Shallots with Sauteed Kale image

Provided by Bobby Flay

Categories     main-dish

Yield 4 servings.

Number Of Ingredients 23

2 cups cilantro leaves
2 tablespoons pumpkin seeds
2 cloves garlic
3 tablespoons fresh lime juice
1/2 cup olive oil
1/4 cup freshly grated parmesan cheese
Salt and pepper
6 cups fish stock
2 ancho chiles, soaked, seeded and julienned
1 cup cooked white beans
3 shallots, roasted, peeled and sliced thinly
1 tablespoon honey
Salt and pepper
Four 6 ounce salmon fillets
Olive oil
Salt and pepper
1 1/2 pounds young kale, stems and leaves coarsely chopped
3 tablespoons olive oil
2 cloves garlic, finely sliced
1/2 cup vegetable stock or water
Salt and pepper
Salt and pepper
2 tablespoons red wine vinegar

Steps:

  • For the cilantro pesto: Combine in a blender and blend until smooth. Season with salt and pepper to taste.
  • For the white bean broth: Place fish stock in a medium saucepan over high heat and cook until reduced by half. Add the chiles, white beans and shallots and cook for 5 minutes. Add honey. Season with salt and pepper to taste.
  • For the salmon: Heat a grill pan or saute pan over high heat until almost smoking. Brush the salmon with olive oil on both sides and season with salt and pepper. Saute skin-side down until golden brown, turn the fillets over, reduce heat to medium and continue cooking for 3-4 minutes for medium doneness.
  • For the sauteed kale: Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

YUMMY SAUTEED KALE



Yummy Sauteed Kale image

No need for mounds of butter to take this nutrition-packed vegetable from bitter to melt-in-your-mouth goodness.

Provided by Trainer Jo

Categories     Vegetable

Time 35m

Yield 4 serving(s)

Number Of Ingredients 6

2 tablespoons olive oil
1 large onion
1 lb kale
2 garlic cloves, diced
2 cups broth, low sodium chicken or vegetable
salt and pepper, to taste

Steps:

  • Heat olive oil in a large saute pan that has a lid.
  • Dice up onion and saute in olive oil until onion is translucent. Add garlic and saute until garlic becomes pale golden in color.
  • Wash the kale thoroughly, and add it a handful at a time to the pan. Stir until it begins to wilt and all of it can fit in your pan.
  • Add about a half cup of broth or water, turn the heat down to low-medium and cover the pan.
  • Season with a pinch of sea salt and ground pepper. Do not leave the pan unattended for too long--set a timer if need be. The goal is to let the kale simmer in a small amount of liquid for ~30 minutes. This will require frequent stirring and the addition of small amounts of liquid to keep the kale from sticking to the pan. The longer you cook it and the more liquid you add, the more tender and delicious the dish will be--however you will lose nutritional value if you cook it too long. Taste it every now and then--when you are happy with it, take it off the heat and enjoy!

Tips:

- Choose fresh, tender kale for the best flavor and texture. - Wash the kale thoroughly to remove any dirt or debris. - Remove the tough stems from the kale leaves before cooking. - Chop the kale into bite-sized pieces. - Use a large skillet or wok to cook the kale so that it has plenty of room to wilt. - Heat the oil over medium-high heat before adding the kale. - Stir the kale frequently to prevent it from burning. - Cook the kale until it is wilted and tender, but still has a bit of a bite to it. - Season the kale with salt, pepper, and other desired spices. - Serve the kale immediately as a side dish or add it to other dishes such as soups, stews, or salads.

Conclusion:

Sautéed kale is a simple but delicious dish that is packed with nutrients. It is a great way to add more greens to your diet and can be enjoyed as a side dish or as part of a main meal. With its slightly bitter flavor and tender texture, sautéed kale is a versatile dish that can be enjoyed in many different ways. Experiment with different seasonings and ingredients to find your favorite way to prepare this healthy and flavorful vegetable.

Related Topics