Sunday, June 29, 2014

Simple Sauteed Kale

This has recently become my family's favorite side dish. So easy to prepare and chocked full of nutrients!


 * Note: I often double this recipe and make 2 batches back to back since the raw kale takes up so much room in the pan initially

6 packed cups torn or coarsely chopped kale leaves
¼ cup low sodium vegetable or chicken broth
1 tablespoon olive oil
toppings- salt, pepper, grated parmesan cheese (optional)


Wash and pat dry the kale (if it is damp that is ok because a little water will help the steaming process.) Remove the ribs and tear or chop the leaves. Add 1.5 teaspoons of olive oil to coat a large pan and warm on medium-high heat for 1 minute. Throw in the kale, pour the broth over, cover and cook for 5 minutes stirring occasionally as it starts to soften. Remove cover, add the remaining 1.5 teaspoon of olive oil, mix well and heat for another 3-5 minutes. Add salt, pepper and parmesan cheese to taste. 

Makes 2 cups, 4 servings

Serving size: ½ cup Calories 90 Protein 5 g Carb 10 g Fiber 2 g Sugars 0 g Fat 4.5 g Saturated fat 0 g Sodium 55 mg

* Note: the nutrition analysis will change a bit if salt or parmesan cheese is added


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