This sauteed kale recipe may be basic, but it’s no less tasty for it. What’s more, kale holds its frilly texture even as it softens during the quick saute and simmer, so it provides a tasty textural counterpoint to heavy winter entrees.
Before you start, though, be sure to wash kale thoroughly and remove the tough center stem from each leaf. You can do that last part the hard way, by folding each leaf in half and carefully excising the stem, or you can do it the easy, “rustic” way:
My first video on Veggie Quest! A shout-out to my hubby for his highly advanced filmography skills.
Also, once I take the stems out, I generally end up with about half as much kale (by weight) as I’ve bought. So 1 pound bunched kale = ½ pound de-stemmed kale (give or take).
As a side note, if one was to eat bacon, I can vouch from my bacon-eating days that chucking some crumbled bacon into this recipe just before adding the kale makes this dish extra delicious.
Just sayin’.
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Sauteed Kale with Garlic and Onions
Prep time: 20 minutes
Serves: 2
Ingredients:
1 pound kale (1-2 bunches, depending on where you shop; or half a 16-oz bag of pre-trimmed, pre-washed kale.)
1 Tbsp olive oil cooking spray (I use olive oil in a Misto)
½ medium onion, roughly chopped
½ medium onion, roughly chopped
1 clove garlic, pressed or minced
1 cup vegetable broth or stock (salt-free homemade or low-sodium)
pinch of salt
Directions
Wash kale, remove stems, and rip leaves into bite-sized pieces.
Add onion and garlic to oil; cook 30 seconds or so, until fragrant. Add kale and cook another 30 seconds, stirring frequently to coat leaves with oil and wilt them slightly.
Add stock, cover, and cook 7-8 minutes more, stirring occasionally.
Enjoy!
Note: As of 8-6-13, this recipe was updated to reduce the fat content. To your health!
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I'm Lee, an RD thriving on a healthy plant based diet.
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