Cheerful Kale

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Ingredients

  • 350 grams kale, washed
  • 1 tbsp oil (olive oil/coconut oil)
  • 1 small onion, minced
  • 2 cloves garlic, minced
  • 1/2 cup vegetable stock/water
  • to taste salt & pepper

Instructions

  1. NOTE: Remove stems from kale leaves, then roughly chop them.
  2. Heat choice of oil in large saucepan over medium heat.
  3. If red pepper flakes is used, add them to the hot oil and allow to sizzle for about 30 seconds or so.
  4. On low heat, stir fry the garlic and onion.
  5. Allow to soften (BUT DO NOT BROWN)!
  6. Raise the heat to medium high.
  7. Add kale and toss to coat in oil evenly.
  8. Add stock/water and stir-fry the kale evenly for about 1-2 mins.
  9. Lower the heat.
  10. Cover and cook for about 3-4 minutes until the leaves turn bright green.
  11. Remove cover and continue to cook & stir until almost all the liquid have evaporated.
  12. Season with salt & pepper (go easy on the salt if stock is used!)
  13. Add balsamic vinegar to the dish and allow to cook for about 30 seconds to 1 minute.
  14. Plate & serve.
  15. Goes well with white rice or even by itself!
  16. :)

Nutrition & Diet Analysis (per serving)

400 kcal 20% DV
Protein Fat Carbs

Macronutrients

Protein 3.3g 7% DV
Total Fat 32.7g 42% DV
Carbs 23.1g 8% DV
Fiber 1.2g 4% DV
Sugar 5.9g 12% DV

Electrolytes

Sodium 9923.8mg 100% DV
Potassium 86.5mg 2% DV

Vitamins & Minerals

Vitamin A 3.3mcg
Vitamin C 0.5mg 1% DV
Vitamin D 0.1mcg
Calcium 27.3mg 2% DV
Iron 1.3mg 7% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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