Kale has become incredibly popular as a “Super Food”. Yes, it is packed with nutrition, but it is also really delicious. Like the other cruciferous vegetables, Kale is known to have anti-carcinogenic qualities, and it is also an excellent source of Vitamins K, A, C, and B6. Kale is also an excellent source of Folic Acid, but since this is a heat sensitive nutrient, not over-cooking and instead doing a quick saute help keep it more nutritious. The bright green leaves will shrink quite a bit when they cook but their beautiful color will only intensify if you cook them correctly. Cook long enough for the leaves to soften, but not so much that they all melt together. You should still be able to distinguish the curly edges.
Super Kale!
Prep Time: 5 minutes
Cook Time: 10 minutes
15 minutes
Number of servings: 4
Per Serving 160 calories
Fat 8 g
Carbs 21 g
Protein 6 g
Ingredients
Directions
To prepare fresh kale for this recipe rinse the leaves well, cut away any portions of the stems that are not tender, and coarsely chop the leaves into more manageable pieces, so it is easier to eat when the cooking is done.
Heat olive oil in a large pan with the lid off over medium heat.
Add shallot or onion and cook until almost translucent.
Add garlic and saute briefly, until fragrant.
Add kale and stir, continue to stir for about 2 minutes, place lid on pan and let cook about 5 minutes.
Stir kale, add salt and pepper as desired, serve or place lid on and cook a little longer to desired tenderness.
