Healthy Recipe: Sautéed Kale

Kale is packed with antioxidants such as beta-carotene and vitamin C, and it’s one of the world’s healthiest foods. Research has shown that eating vegetables in the cabbage family, such as kale, may lower the risk of some cancers.  A cup of raw kale provides over 100 percent of the recommended daily amount of vitamins A and K.

Sautéed kale involves a technique that elevates basic sautéed greens into something even more savory and tender. Sautéing kale is a quick and delicious way to prepare this nutrition powerhouse.  Fresh garlic adds a punch of savory goodness to this simple side dish. 

Ingredients:

• 1 bunch kale, stems discarded and leaves coarsely chopped
• 2 tablespoons olive oil
• ½ cup vegetable broth
• Pinch of salt
• Pinch of ground black pepper
• 3 garlic cloves, finely sliced
• 2 tablespoons red wine vinegar

Preparation:

• Kale tends to collect dirt in the leaf wrinkles, so rinse carefully before using.
• To prep, cut the leaf away from the center rib and stem of each leaf.
• Discard stems and center ribs.
• Heat olive oil in a large saucepan over medium-high heat.  Add the garlic and cook until soft, but not browned. 
• Raise heat to high, add the stock and kale and toss to combine. 
• Cover and cook for 5 minutes. 
• Remove cover and continue to cook, stirring until all the liquid has evaporated. 
• Season with salt and pepper to taste and add vinegar.

Nutritional information (per serving):  Calories 146, Fat 9g, Carbohydrates 15g, Sodium 119 mg, Protein 8g)

About Amy Kimberlain

Amy Kimberlain is a registered dietitian and certified diabetes educator with Community Health at Baptist Health South Florida. She has 20 years of experience in nutrition and dietetics. Active in the community, Amy has contributed her expertise to various public health initiatives, including childhood obesity, diabetes and family health. She is an academy media spokesperson for the Academy of Nutrition and Dietetics the world’s largest organization of food and nutrition professionals. Amy earned Bachelor of Arts degrees in nutrition and Spanish from Florida State University. She is also an avid runner and registered yoga teacher.

Tags: fruits and vegetables, healthy recipes, Nutritional tips