Sautéed Kale

Sautéed Kale is a vibrant and nutritious side dish that showcases the earthy flavors of fresh kale, enhanced by the richness of garlic and a hint of lemon. This simple yet delicious preparation makes it a perfect accompaniment to any meal.

Ingredients

• Kale - 200 grams, stems removed and leaves chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Red pepper flakes - 1/4 teaspoon (optional)
• Nutritional yeast - 2 tablespoons (optional, for a cheesy flavor)

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.
3. Add the chopped kale to the skillet, and toss it in the oil and garlic until well coated.
4. Sauté the kale for about 5-7 minutes, stirring occasionally, until it is wilted and tender.
5. Season with salt, black pepper, and red pepper flakes (if using).
6. Remove from heat and drizzle with lemon juice.
7. Sprinkle with nutritional yeast if desired, and serve immediately.

Nutrition

• Calories: 90
• Protein: 3 g
• Carbs: 9 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins A, C, and K, which support immune function and bone health.
• High in fiber, promoting digestive health and aiding in weight management.

Tags