Sautéed Kale and Garlic

Sautéed Kale and Garlic is a vibrant and nutritious dish that showcases the earthy flavors of fresh kale, enhanced by the aromatic richness of garlic. This simple yet satisfying side is perfect for a healthy American dinner, bringing both color and wellness to your plate.

Ingredients

• Kale - 200 grams, chopped
• Garlic - 3 cloves, minced
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the minced garlic to the skillet and sauté for about 1 minute, or until fragrant but not browned.
3. Add the chopped kale to the skillet, stirring well to coat it with the garlic and oil.
4. Sprinkle the salt, black pepper, and red pepper flakes (if using) over the kale and continue to sauté for about 5-7 minutes, or until the kale is wilted and tender.
5. Remove the skillet from heat and drizzle the lemon juice over the sautéed kale.
6. Toss gently to combine, then serve warm.

Nutrition

• Calories: 120
• Protein: 4 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins A, C, and K, supporting immune function and bone health.
• High in antioxidants and fiber, promoting digestive health and reducing inflammation.

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