Garlic-kale saute with olive oil
Discover a simple yet flavorful Garlic-Kale Sauté made with hearty kale, robust garlic, and rich olive oil. Perfect as a healthy side dish or a quick, nutritious meal!
- 14 Mar 2025
- Cook time 10 min
- Prep time 5 min
- 4 Servings
- 3 Ingredients
This Garlic-Kale Sauté with Olive Oil is a quick, nutritious, and delicious side dish that perfectly balances the robust flavors of garlic and kale. Whether you're looking for a healthful addition to your meal or a way to enjoy your greens more, this recipe is an excellent choice.
Ingredients:
Instructions:
- Wash the kale thoroughly under cold running water. Shake off the excess water and roughly chop it into bite-sized pieces. Set aside.
- Peel the garlic cloves and thinly slice them.
- Place a large skillet or sauté pan over medium heat.
- Add the 2 tablespoons of olive oil to the pan and allow it to heat up for about a minute until it's shimmering but not smoking.
- Add the thinly sliced garlic to the hot olive oil.
- Sauté the garlic for about 1-2 minutes, stirring frequently, until it's fragrant and lightly golden. Be careful not to burn the garlic as it can become bitter.
- Add the chopped kale to the skillet with the garlic and olive oil.
- Season with a pinch of salt and pepper, if desired.
- Sauté the kale, tossing it frequently, for about 5-7 minutes, or until the kale is wilted and tender to your liking. If the skillet seems too dry, you can add a splash of water or vegetable broth to help steam the kale.
- Once the kale is tender and has absorbed the flavors of the garlic and olive oil, remove the skillet from the heat.
- Transfer the garlic-kale sauté to a serving dish.
- Serve the garlic-kale sauté warm as a side dish or as a topping for grains, pasta, or proteins.
Tips:
- Ensure the kale is washed thoroughly and dried before cooking to prevent splattering when it hits the oil.
- Thinly slice or mince the garlic for an even distribution of flavor throughout the dish.
- Keep the heat medium-high to avoid burning the garlic, which can turn bitter.
- A pinch of salt and pepper can be added for extra flavor, if desired.
In just a few simple steps, you can create a flavorful and nutrient-rich Garlic-Kale Sauté with Olive Oil. This dish is perfect on its own or as an accompaniment to your favorite main course. Enjoy the fresh, garlicky goodness and the health benefits that come with every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 44 grams |
| Energy | |
| Calories 18kcal | 1% |
| Protein | |
| Protein 1.18g | 1% |
| Carbohydrates | |
| Carbohydrates 2.33g | 1% |
| Fiber 1.45g | 4% |
| Sugar 0.30g | 0% |
| Fat | |
| Fat 7g | 9% |
| Saturated 1.01g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 0.86mg | 0% |
| Vitamin B1 0.04mg | 4% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 0.42mg | 3% |
| Vitamin B6 0.09mg | 5% |
| Vitamin B9 20ug | 5% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 35% |
| Vitamin E 0.22mg | 1% |
| Vitamin K 130ug | 109% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.03mg | 3% |
| Iron, Fe 0.59mg | 5% |
| Magnesium, Mg 12mg | 3% |
| Phosphorus, P 24mg | 2% |
| Potassium, K 130mg | 4% |
| Selenium, Se 0.60ug | 1% |
| Sodium, Na 18mg | 1% |
| Zinc, Zn 0.17mg | 2% |
| Water | |
| Water 33g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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