Servings
Font
Back
0 from 42 votes

Sauteed Kale

This sauteed kale recipe is fresh greens cooked with butter, garlic and onions until tender, then topped with fresh herbs. A simple and healthy side dish that pairs perfectly with chicken, fish and beef.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Calories: 89 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 2 tablespoons olive oil
  • 1/4 cup onion finely diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon crushed red pepper flakes
  • 6 cups kale leaves stems removed, cut or torn into 1 inch pieces
  • 1/4 cup chicken broth can also use vegetable broth or water
  • 1 1/2 teaspoons minced garlic 
  • 2 tablespoons chopped fresh herbs such as parsley or dill

Instructions

    Cup of Yum
  1. Heat the olive oil in a pan over medium high heat. Add the onion and cook for 3-4 minutes or until just softened.
  2. Add the salt, black pepper and red pepper flakes to the pan. Stir to combine.
  3. Place the kale in the pan, and pour in the chicken broth.
  4. Cook for 5-6 minutes, stirring occasionally, until kale is tender and most of the liquid has evaporated.
  5. Add the garlic and cook for 1 minute, stirring constantly.
  6. Sprinkle the fresh herbs over the top, then serve.

Notes

  • This dish works with both traditional curly kale and dinosaur kale, which is a flat leaf variety.
  • Sauteed kale will stay fresh in the fridge for up to 4 days, which makes it great for meal prep.
  • You can use any type of fresh herbs in this dish. I typically use chopped parsley because I always have it on hand, but other great options include green onions, basil or dill.
  • Add the garlic towards the very end of the cooking time so that it doesn’t burn.

Nutrition Information

Calories 89kcal (4%) Carbohydrates 1g (0%) Protein 1g (2%) Fat 7g (11%) Saturated Fat 1g (5%) Sodium 345mg (14%) Potassium 26mg (1%) Fiber 1g (4%) Sugar 1g (2%) Vitamin C 2mg (2%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 89

% Daily Value*

Calories 89kcal 4%
Carbohydrates 1g 0%
Protein 1g 2%
Fat 7g 11%
Saturated Fat 1g 5%
Sodium 345mg 14%
Potassium 26mg 1%
Fiber 1g 4%
Sugar 1g 2%
Vitamin C 2mg 2%

* Percent Daily Values are based on a 2,000 calorie diet.