Cavolo Nero With Garlic And Lemon
User Reviews
5
Cavolo Nero With Garlic And Lemon
Description
This recipe uses cavolo nero (also known as Tuscan kale), which is rinsed, dried, de-stemmed, and chopped thinly for quicker, even cooking. Garlic is gently softened in olive oil over low heat to release flavor without burning, which avoids bitterness. The cavolo nero is added with a pinch of salt and water to help steam the leaves until tender and the liquid evaporates, typically about 10 minutes. The dish finishes with a sprinkle of lemon zest to brighten the flavors.
The result is a cooked green side dish that is tender but not mushy, with gentle garlic undertones and a fresh citrus note. It pairs well with many main courses as a lighter vegetable component.
This preparation can be made ahead and served warm or at room temperature. Leftovers store well for several days in the refrigerator and can be frozen for longer preservation.
Ingredients
- 2 tablespoons olive oil
- 1 clove garlic crushed and chopped
- 400 grams cavolo nero 14 ounces Lacinato or Tuscan kale, rinsed, dried and chopped thinly
- ¼ teaspoon salt adjust to taste
- 80 ml water ⅓ cup
- 1 teaspoon lemon zest
Instructions
- Add 2 tablespoons olive oil and 1 clove garlic (chopped) to a heavy bottomed pan and turn the heat on low.
- Once the garlic softens add the 400 grams cavolo nero, ¼ teaspoon salt and 80 ml water. Turn heat to medium low and cover with a lid, stirring occasionally, add a little more water if required.
- Cook till the cavolo nero is tender and the liquid has evaporated (around 10 minutes), then remove from heat, stir in 1 teaspoon lemon zest and serve.
Notes
- Rinse and dry cavolo nero leaves thoroughly before chopping for best texture.
- Remove the thick center stalks and slice leaves thinly for evenly cooked tender greens.
- Start cooking garlic gently in oil over low heat to avoid bitterness from burning.
- This dish can be prepared ahead and served warm or at room temperature.
- Store leftovers refrigerated up to 3 days or freeze for up to one month.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 98 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 98kcal | 5% |
| Carbohydrates | 5g | 2% |
| Protein | 3g | 6% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 200mg | 8% |
| Potassium | 352mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 1g | 2% |
| Vitamin A | 9990IU | 200% |
| Vitamin C | 94mg | 104% |
| Calcium | 257mg | 26% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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