Featuring Kale, the May Pick of the Month

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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