Recipe: Sauteed Kale

Kale is one of the healthiest foods you will eat and it’s delicious too! Below you will find a recipe that I use every single week. If you are new to kale, have no fear, this is an easy recipe that you will want to use over and over again.

Benefits of Kale (via WebMD):

Kale is a Nutritional Powerhouse
One cup of kale contains 36 calories, 5 grams of fiber
15% of the daily requirement of calcium and vitamin B6 (pyridoxine)
40% of magnesium
180% of vitamin A
200% of vitamin C
1,020% of vitamin K
It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Plenty of antioxidants and anti-cancer health benefits.
Helps lower blood cholesterol levels and reduce the risk of heart disease especially when kale is cooked instead of raw.

1 Stalk of Organic Kale (I used Curly Kale for this recipe, but you can use Lacinto too)
1 Garlic Clove-Minced
1/2 Lemon
1 TBS Olive Oil (I actually eyeball it so not exactly sure how much)
1/2 Cup of water

Wash Kale. Pat dry leaving a little moisture to help steam. Tear leaves off stem and chop if needed. Warm oil on medium heat in pan. Saute minced garlic until lightly browned (not too brown though). Place Kale in pan. Add 1/2 cup of water. Put lid on and let it steam on medium-low for about 12 minutes or until desired tenderness. Squeeze 1/2 Lemon and a touch of sea salt to taste at the very end. Serve Immediately.

{ 2 comments… read them below or add one }

erynn lundt June 21, 2012 at 12:23 pm

Just wanted to say that I enjoyed this recipe. Thank you.

Josefa October 7, 2012 at 2:08 am

I’m so glad you liked it! It’s a family favorite!

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