Sautéed Garlic Kale Recipe

This sautéed garlic kale is a quick and nutritious side dish that highlights the natural flavors of kale. With just a few ingredients, it makes a healthy addition to any meal.

The recipe is simple and can be prepared in under 15 minutes, making it perfect for busy weeknights or as a vibrant accompaniment to your favorite proteins.

Ingredients for Sautéed Garlic Kale

To create this vibrant dish, you’ll need a few fresh ingredients that come together beautifully. The star of the show is a bunch of fresh kale, which should be thoroughly washed and chopped into bite-sized pieces.

Alongside the kale, gather three tablespoons of olive oil, which will provide a rich base for sautéing. Three cloves of minced garlic add a fragrant kick, while salt and black pepper enhance the overall flavor. For an optional zesty touch, consider having a tablespoon of lemon juice on hand, along with red pepper flakes for a hint of heat.

Preparation Steps

Start by prepping the kale. Remove the tough stems and chop the leaves into manageable pieces. This will ensure even cooking and a tender texture.

Next, heat the olive oil in a large skillet over medium heat. Once the oil is shimmering, introduce the minced garlic. Sauté it for about 30 seconds until it becomes fragrant, being careful not to let it burn.

Cooking the Kale

With the garlic aromatic, it’s time to add the chopped kale to the skillet. Toss it gently in the garlic-infused oil, allowing it to coat evenly.

Cook the kale for approximately 3 to 5 minutes, stirring occasionally. The goal is to wilt the leaves while retaining a vibrant green color. You’ll know it’s done when the kale is tender yet still has a slight bite.

Seasoning and Serving

Once the kale is cooked, season it with salt and black pepper to taste. If you opted for lemon juice, drizzle it over the kale and toss to combine. This addition brightens the dish and enhances the flavors.

Transfer the sautéed kale to a serving dish, and for an extra touch, sprinkle red pepper flakes on top. This not only adds a pop of color but also a delightful kick.

Pairing Suggestions

This sautéed garlic kale makes an excellent side dish that complements a variety of main courses. It pairs beautifully with grilled chicken, fish, or even a hearty pasta dish.

For a complete meal, consider serving it alongside quinoa or brown rice. The nutty flavors of these grains balance the dish, making for a nutritious and satisfying plate.

Nutritional Benefits

This dish is not just vibrant and flavorful; it’s also packed with nutrients. Kale is rich in vitamins A, C, and K, making it a powerhouse of health benefits.

With only 80 calories per serving, this sautéed garlic kale is a guilt-free addition to any meal. It provides healthy fats from olive oil and a modest amount of protein, making it a well-rounded side dish.

Quick Garlic Kale Recipe

This dish features fresh kale sautéed with garlic and olive oil, resulting in a tender and flavorful side. It takes about 10 minutes to prepare and serves 4 people.

Ingredients

• 1 bunch of fresh kale, stems removed and leaves chopped
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1/2 teaspoon salt, adjust to taste
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice (optional)
• Red pepper flakes for garnish (optional)

Instructions

1. Prep the Kale: Remove the stems from the kale and chop the leaves into bite-sized pieces.
2. Heat Oil: In a large skillet, heat the olive oil over medium heat.
3. Sauté Garlic: Add the minced garlic to the skillet and sauté for about 30 seconds until fragrant, being careful not to burn it.
4. Add Kale: Add the chopped kale to the skillet and toss to coat it in the garlic oil. Cook for 3-5 minutes, stirring occasionally, until the kale is wilted and tender.
5. Season: Season with salt, pepper, and lemon juice if using. Toss to combine.
6. Serve: Transfer the sautéed kale to a serving dish and garnish with red pepper flakes if desired. Serve warm.

Cook and Prep Times

• Prep Time: 5 minutes
• Cook Time: 5 minutes
• Total Time: 10 minutes

• Servings: 4 servings
• Calories: 80kcal
• Fat: 7g
• Protein: 3g
• Carbohydrates: 5g