Basic Sautéed Kale

  • Serves: 4 servings, about 1/2 cup each

  • Prep Time: 10 minutes
    Cooking Time: 15 minutes


Description

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

Ingredients

1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Cooking Tip)
1/2 cup water
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
2-3 teaspoons sherry vinegar or red-wine vinegar
1/4 teaspoon salt

Cooking Instructions

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.

Cook's 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.


Nutritional Analysis
Per serving
Calories Per Serving
102
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Sodium
195 mg
Carbohydrates
12 g
Fiber
2 g
Protein
4 g
Potassium
515 mg

Dietary Exchanges


1 1/2 vegetable, 1 fat (mono)



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.