Garlicky Sauteed Kale
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Calories: 146 per serving
Percent from Fat: 30%
Course: Salad - Side, Sides
Diet: Vegetarian, Vegan
Food as MedicineSM Ingredient: Kale
Food as MedicineSM TipKale contains lutein and zeaxanthin which the body concentrates in the retinas of your eyes. These powerful antioxidants act as a natural sunscreen for your eyes, and may also help prevent cataracts.
Culinary Taste TipKeep kale wrapped in a damp paper towel inside of the refrigerator. Use within two to three days to prevent the kale from becoming bitter.
Culinary Technique TipIf you like, chop and sauté the kale stems before the leaves. The stems take longer to cook and become tender.
Ingredients1 bunch kale leaves (¾ to 1 pound), preferably organic
1 tablespoon extra virgin olive oil
1 medium sweet or yellow onion, chopped
1 tablespoon ChefMD seasonings *
4 cloves garlic, minced
2 tablespoons hoisin sauce
1 tablespoon sunflower seeds or sesame seeds
PreparationWash kale by swishing in a sink of cold water. Shake off excess water. (No need to dry the kale.) Trim off and discard ends of tough stems. Separate stems from leaves by holding leaves in one hand and pulling up on stem. Finely chop the stems and coarsely chop the leaves. Heat oil in a sauté pan or large deep skillet over medium heat. Add onion; sauté 2 minutes. Add ChefMD seasonings; sauté 2 minutes. Add chopped kale stems and leaves; cover and cook 5 minutes. Uncover; sauté 5 to 10 minutes or until kale is tender and most of liquid is evaporated. Stir in garlic and hoisin sauce; sauté 1 minute. Top with sunflower seeds.
* If ChefMD seasonings are not available, substitute 1 teaspoon each: sesame seeds, dried oregano and dried marjoram.
Nutritional AnalysisTotal fat (g): 5.37. Fat calories (kc): 48.34. Cholesterol (mg): 0. Trans fatty acids (g): 0. Saturated fat (g): 0.7. Polyunsaturated fat (g): 1.36. Monounsaturated fat (g): 3.54. Fiber (g): 3.3. Carbohydrates (g): 23.57. Sugars (g): 7.24. Protein (g): 4.98. Sodium (mg): 325.95. Calcium (mg) 176.47.
Comments on Garlicky Sauteed Kale
This recipe sounds delicious! I can't wait to try it for dinner, tonight!! Thanks, ChefMD!!
I want to send this to my son, who has had a liver transplant. His wife is a gourmet cook, and will glady try it. I plan to make this soon. Jeaneeee
Add a Comment