Easy Sauteed Kale

Kale offers an array of nutritional benefits and can be used fresh or cooked.

Explore kale at your local grocery store!

Prep Time: 5 minutes.

Cook Time: 10 minutes.

Servings: 6.

Ingredients

  • 1 bunch kale.
  • 1/2 small onion, thinly sliced.
  • 2 garlic cloves, thinly sliced.
  • 1 tablespoon olive oil.
  • 1/4 teaspoon salt and pepper.
  • 1/2 lemon, juiced.

Directions

  1. Remove kale leaves from their stems and coarsely chop. Rinse them but do not dry.
  2. Heat oil in a pan over medium heat. Add onion and cook for 3 to 4 minutes until starting to soften.
  3. Add garlic and cook for another minute.
  4. Add kale leaves and stir in salt and pepper.
  5. Cover pan and cook for about 5 minutes until tender, stirring occasionally.
  6. Top with lemon juice prior to serving.

What’s so Great About Kale?

  • One cup of kale provides more than 100% of the daily value of vitamins A, C and K.
  • Kale is a good source of calcium and potassium.
  • For a milder taste, choose kale with flat leaves. Curly kale has a stronger flavor.

What’s the Best Way to Eat Kale?

  • Massage raw kale with your hands to soften the leaves and reduce the bitterness.
  • Substitute kale in recipes that use spinach or collard greens.
  • Add kale to stir fry, salad, pasta, soup, smoothies and more.

Selection & Preparation

  • Selection: Choose dark-colored kale with firm leaves.
  • Storage: Store in the refrigerator in an airtight container for up to a week.
  • Preparation: Rinse kale under cold water and pat dry.
  • Cooking: Steam, saute, blanch or boil.

  • Serving Size: 1/2 cup.
  • Amount Per Serving
    • Calories: 40.
    • Total Fat: 2.5 g.
    • Total Carbohydrates: 3 g.
    • Dietary Fiber: 1 g.
    • Protein: 1 g.

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