Sautéed Kale

Adapted from: Gourmet, November 2003                    Servings: 2

Category: Vegetable                                                       Prep time: 30 minutes



1 lb kale, tough stems and center ribs discarded and leaves cut into 1” wide strips (8 cups)

2 tablespoons olive oil

1 small red onion, halved lengthwise and thinly sliced crosswise

1 garlic clove, minced

Pinch of dried hot pepper flakes

1 Tablespoon red-wine vinegar, or to taste



Cook kale in a 6-quart pot of boiling salted water, uncovered, stirring occasionally, until just tender, about 10 minutes, then drain in a colander. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened, 6 to 8 minutes. Add garlic and red pepper flakes and sauté, stirring, until garlic is fragrant, about 1 minute. Reduce heat to moderate, then add kale and cook, stirring occasionally, until heated through. Remove from heat and stir in vinegar.

Pair with lean protein such as a chicken breast or fish fillet and one slice of 100% whole grain bread.*


Nutritional Facts Per Serving

Recipe Only

Serving Size: 5 spears

Sugar:Fiber = 1:3

Mono:Sat = 1:5

Calories: 220

Carbohydrates (g): 27

Fat (g): 12

Cholesterol (mg): 0

Protein (g): 8

Sodium (mg): 100


Recipe + Paring 

Serving Size: 5 spears, salmon, brown rice

Sugar:Fiber = 1:3

Mono:Sat = 3:1

Calories: 510

Carbohydrates (g): 45

Fat (g): 18

Cholesterol (mg): 115

Protein (g): 53

Sodium (mg): 1300

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