Nutrition · Recipes

Recipe: Steamed and sauteed kale

If you’re anything like me, you’re slightly mystified by the world of dark, leafy greens. How to cook a collard? Can I eat kale in a salad? What’s the deal with bok choy?

Kale is WebMD’s #1 rated leafy green vegetable. Referred to as a nutritional “powerhouse,” it’s an “excellent” source of vitamins A, C, and K (meaning it contains more than 20% of one’s daily recommended intake [DV]). Also crammed in is a healthy amount of calcium, folate, and potassium.

You can also eat whole bags or bunches of the stuff with little caloric impact. Cooked, kale has a similar but less acidic taste than cooked spinach. Raw kale has a sharp, raw broccoli-like flavor.

Enough with talking this tasty leaf up, here’s my staple recipe for steamy, delicious kale.

Steamed & Sauteed Kale

Cook time: 30 minutes       Yield: 3 servings       Calories: 94 per serving

Ingredients:20160310_1707322

  • 1 10 oz. bag of cut, washed kale (or 1 lb. kale bunch, cut and washed)
  • 1 medium onion
  • 4 cloves of fresh garlic (really to taste, because I’m a garlic nut)
  • 1.5 cups chicken broth, divided
  • 1 tsp. olive oil
  • Salt and pepper to taste

Method:

  • In a 10-cup or larger wok, pot, or pan with lid over medium high heat, heat olive oil. Peel and chop onion into ribbons and sautee uncovered until they begin to turn translucent. While cooking, peel and slice garlic cloves then add to pan, sautee 5 minutes, or until garlic begins to brown.
  • Add kale, 1 cup of broth and add salt and pepper. Cover pan and let steam for 5 minutes.
  • After 5 minutes, stir kale mixture and add remaining broth. Recover and let steam 5 minutes.
  • Then, uncover and sautee kale mixture another 10 minutes, or until most of the chicken broth has evaporated and kale stalks are tender.

Note: I used low-sodium chicken broth, which caused me to add more salt than you would with regular chicken broth. Be sure to taste your food as it cooks so you don’t over salt!

Yum!
Yum!

Well, how did it come out? Did you add or change anything? Share your tasty twists on this recipe in the comments!

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