Sauteed Kale
User Reviews
5
Sauteed Kale
Description
This sautéed kale recipe begins by softening diced onions in olive oil over medium-high heat to build a sweet, aromatic base. Seasoned with salt, black pepper, and red pepper flakes, the kale is added along with chicken broth to steam and tenderize the leaves until most liquid evaporates. Garlic is stirred in near the end of cooking to ensure fresh flavor without burning.
The dish finishes with freshly chopped herbs like parsley or dill that add brightness and a fresh herbal note. The result is tender yet still vibrant kale with subtle layers of seasoning and balanced heat from the red pepper flakes. It pairs well with a variety of meals as a nutritious, flavorful green side.
This recipe works well with traditional curly kale or dinosaur kale, offering flexibility in ingredient choice. Because it keeps fresh for up to four days refrigerated, it’s suitable for meal prep or make-ahead servings. Using different fresh herbs can adjust the final flavor profile to taste.
Ingredients
- 2 tablespoons olive oil
- 1/4 cup onion finely diced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon red pepper flakes crushed
- 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 garlic minced
- 2 tablespoons fresh herbs such as parsley or dill, chopped
Instructions
- Heat the olive oil in a pan over medium high heat. Add the onion and cook for 3-4 minutes or until just softened.
- Add the salt, black pepper and red pepper flakes to the pan. Stir to combine.
- Place the kale in the pan, and pour in the chicken broth.
- Cook for 5-6 minutes, stirring occasionally, until kale is tender and most of the liquid has evaporated.
- Add the garlic and cook for 1 minute, stirring constantly.
- Sprinkle the fresh herbs over the top, then serve.
Notes
- Both curly kale and dinosaur (Lacinato) kale can be used successfully in this recipe.
- Sauteed kale stores well in the refrigerator for up to 4 days, making it suitable for meal prep.
- Fresh herbs such as parsley, green onions, basil, or dill can be used depending on what is available or preferred.
- Add garlic near the end of cooking to prevent burning and maintain its flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 89 kcal
% 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.
User Reviews
Overall Rating
5
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