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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 41.5
  • Total Fat: 3.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 589.7 mg
  • Total Carbs: 2.4 g
  • Dietary Fiber: 0.7 g
  • Protein: 0.7 g

View full nutritional breakdown of Basic Sauteed Kale calories by ingredient
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Basic Sauteed Kale

Submitted by: LIBRA3408

Introduction

From EatingWell.com From EatingWell.com
Number of Servings: 4

Ingredients

    1 Tbsp. olive oil plus 1 tsp olive oil, divided
    1-11/2 pounds kale, ribs removed, coarsely chopped
    1/2 cup water
    2 cloves garlic, minced
    1/4 tsp crushed red pepper
    2-3 tsps. of sherry or red wine vinegar
    1/4 tsp salt

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Directions

Heat 1 tbsp. oil in Dutch oven over medium heat. Add kale and cook 2-3 minutes until bright green tossing with spoon. Add water and reduce heat to medium low, cover and cook, stirring occasionally until tender for 12-15 minutes. Push kale to one side, add the remaining 1 tsp oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 1-2 minutes. Remove from the heat and stir in vinegar and salt to taste. Yields 4 servings at a 1/2 cup each

Number of Servings: 4

Recipe submitted by SparkPeople user LIBRA3408.






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Member Ratings For This Recipe


  • Incredible!
    6 of 6 people found this review helpful
    Delicious I used Balsamic Vinegar. - 6/29/09

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  • Very Good
    6 of 6 people found this review helpful
    I make this similarly, but use less oil, fry the garlic and red pepper first, then toss in the kale and mix it for a minute with tongs to get the garlic and pepper off the bottom. Cover for 2 minutes until cooked. I also use lemon juice instead of vinegar. Yum! - 2/13/08

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  • Incredible!
    5 of 5 people found this review helpful
    This is excellent. I am new to cooking Kale and this recipe really brought great flavor, paired with pork medallions and roasted root vegetables this is great. Thanks for sharing. - 2/8/09

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  • Incredible!
    4 of 4 people found this review helpful
    I read that kale is one of the best foods to eat for you, so decided to try to get some into my diet, this was a great recipe - 1/30/11

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  • Very Good
    4 of 4 people found this review helpful
    Really great. I added white beans to up the protein. - 7/11/10

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  • Incredible!
    3 of 3 people found this review helpful
    This immediately made it onto our "regulars" list. I didn't know how to cook Kale before I looked up this recipe, but I'm not sure I need to try it any other way now! - 11/7/10

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  • Good
    1 of 1 people found this review helpful
    Recipe is good, I think I just don't like Kale!! =( - 1/9/11

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  • Very Good
    1 of 1 people found this review helpful
    Instead of the water, try it with vegetable broth. Yum! I also used balsamic vinegar (was out of red wine vinegar), and it turned out beautifully! - 12/11/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very good, I will buy Kale more often now since I have a great new way to cook it. - 10/15/10

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  • Good
    1 of 2 people found this review helpful
    I thought this was okay, although I had to add a good bit of salt. I'm glad I only made enough for myself, though, because my husband and son wouldn't even taste it. This was my first time eating kale. - 5/8/10

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  • Incredible!
    1 of 1 people found this review helpful
    I saute garlic, no vinagar or red pepper flakes. Add chicken broth and broken spagetti and parmasan cheese. - 4/9/10

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  • 1 of 1 people found this review helpful
    I liked this, I would add the garlic and red pepper first and cool a bit longer. I like my veggies more on the well done side. Very good! - 1/24/10

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  • Very Good
    1 of 1 people found this review helpful
    made it tonight very good - 10/15/09

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  • Very Good
    1 of 1 people found this review helpful
    This isn't too bad. It is my first time using Kale at home. I think I will try the chicken broth with it next time.

    Thanks - 8/16/09

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  • Very Good
    1 of 1 people found this review helpful
    This is similar to a recipe I make. I skip the vinegar and add 2 cups of chicken broth (add 1/2 cup at a time, about every 10 min) and i saute a whole chopped onion with the garlic. Oh, and use TUSCAN KALE! so much yummier. Serve over whole wheat penne. Delicious. - 5/3/09

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  • 1 of 1 people found this review helpful
    This is similar to a Kale recipe I use. I use Balsamic Vinagar and leave out the red pepper. Really good though. - 3/1/09

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  • O.K.
    1 of 1 people found this review helpful
    I actually didn't like this very much, but I made some mistakes, so I'm giving it a break. One--I used white wine vinegar. Didn't taste that good, so maybe the red wine or sherry vinegar is better. Maybe I just don't like kale. The 2nd was I didn't cook long enough. It needs at least 12 mins. - 2/18/09

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  • I made this last night and it was WONDERFUL! Next time, I will use a little less pepper flakes, not because I don't like them, only because my stomach doesn't. LOL Great recipe and very easy to make. - 6/13/13

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  • very tasty! sauteed garlic and pepper flakes first with some onion then added kale. used balsamic vinegar. family loved it! - 2/4/13

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  • We enjoyed this recipe! Never had Kale before! I would probably add some ingredients to make it a bit more tasty... probably some turkey bacon, a bit of parmesan cheese, red/green pepper. - 9/29/12

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  • This was really good! I also used chicken broth, rice vinegar and a little Tastefully Simple Fiesta Party Dip Mix and Seasoned Salt. - 8/28/12

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  • I don't think kale is ever going to be my favorite vegetable . . . this wasn't bad, but next time I'll try a different recipe. However I think the main problem was, I erred on the side of undercooking rather than overcooking - next time I would steam/cook longer to better tenderize the kale. - 7/12/12

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  • I followed the recipe, but didn't really like it. Maybe it should cook longer? (Kale looks really pretty in the garden and is easy to grow) - 7/1/12

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  • Really easy, fast, and very good! Thanks for posting this one. - 3/26/12

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  • I think it's great. My only change is I saute some onion in the pan first before adding anything else. - 2/14/12

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