Quick Kale Saute
Ingredients
- Italian Saute
- 1 head standard kale or 1 head italian toscano kale, rinsed well and ribs removed
- 2 teaspoons olive oil
- 1 garlic clove, minced ⓘ
- 1/2 cup sliced red onion ⓘ
- 1/2 teaspoon oregano ⓘ
- 3 tablespoons pine nuts ⓘ
- fresh lemon juice
- salt
- fresh ground black pepper ⓘ
- 1/2 cup red bell pepper, thinly sliced (optional) ⓘ
- Asian Saute ⓘ
- 1 head kale, rinsed well and ribs removed ⓘ
- 1 garlic clove, minced ⓘ
- 1/2 teaspoon freshly grated ginger ⓘ
- 2 teaspoons sesame oil, regular (I use a 75/25 combination of both oils) or 2 teaspoons toasted sesame oil (I use a 75/25 combination of both oils) ⓘ
- 2 scallions, sliced, include green and white parts
- 1 tablespoon water or 1 tablespoon fresh stock ⓘ
- salt ⓘ
Instructions
- Begin by thoroughly rinsing the kale to remove any sand or grit. (For good results use a salad spinner to rinse the kale.) Remove the kale ribs by slicing down each side of rib with sharp knife. Chop kale coarsely. Set aside.
- Heat a skillet on medium heat with 1 teaspoon of oil of your choice as indicated in the two recipe versions above. Do not let oil smoke.
- Brown the nuts carefully in the oil for about 1 1/2 minutes or until light golden. Do not let nuts burn. Remove 1/2 tablespoon of the nuts on paper towel and set aside for garnish.
- Now saute the garlic for one minute along with the nuts then add the bell pepper and cook another minute.
- Add onions and oregano, tossing to coat with oil for another 1 minute. Next add the chopped kale with 1 tablespoon of water or stock. The kale may not fit into the pan very well, but after only a few minutes it will cook down.
- Saute the kale mixture just until wilted but not slimy, about another.
- 2-3 minutes, until water has evaporated. Season kale mixture with salt and pepper.
- Drizzle with a litte bit of lemon juice or lime juice, depending on your recipe.
- Transfer kale to serving platter and garnish with reserved nuts and lemon or lime wedges. Serve with brown rice or pasta with the suggested topping if desired.
Nutrition & Diet Analysis (per serving)
852
kcal
43% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).