Kale and Sweet Potato Sautee

Name: Kale and Sweet Potato Sautee Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 8 c. kale rinsed and ripped from stem into 1-2 pieces; 1 large sweet potato cut into 1/4-1/2 cubes; 1 large red onion sliced; 5 cloves garlic minced; 2 T soy sauce; 2 T olive oil; 1/8 t cayenne pepper * Salt 0.125 tsp (remove); 1/2 t black pepper; 1 t red pepper flakes; 1 t chili powder

(17)

Minutes to Prepare: 10
Minutes to Cook: 20

Number of Servings: 4

Ingredients

8 c. kale, rinsed and ripped from stem into 1"-2" pieces1 large sweet potato, cut into 1/4"-1/2" cubes1 large red onion, sliced5 cloves garlic, minced2 T soy sauce 2 T olive oil 1/8 t cayenne pepper * Salt, 0.125 tsp (remove)1/2 t black pepper 1 t red pepper flakes 1 t chili powder

Directions

- Saute diced sweet potato in 1 T olive oil over medium-high heat until barely fork tender (8-10 minutes)
- Remove sweet potato from pan and set aside
- Saute onions and garlic in 1 T olive oil over medium heat until translucent - add salt, pepper, and red pepper flakes
- Return sweet potato to pan and add kale, cayenne pepper, and chili powder
- Allow to wilt down (about 3 minutes) and saute on medium heat
- Add soy sauce to pan after kale has wilted down
- Continue sauteing for an additional 5-7 minutes (8-10 minutes total), or until kale leaves are just tender

Serves 4

Number of Servings: 4

Recipe submitted by SparkPeople user GBERGHORN.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 190.6
Total Fat: 8.0 g
Cholesterol: 0.0 mg
Sodium: 432.1 mg
Total Carbs: 28.0 g
Dietary Fiber: 6.4 g
Protein: 5.7 g

More Recipes Like This

TIME40

CALS235

(492 ratings)

White Chicken Chili

This chili is packed with flavor and fiber. Make a big batch for a crowd or freeze it in single-serving containers for up to four months.
Submitted by: CHEF_MEG

CALORIES 234.5 FAT 6.3 PROTEIN 25 CARBS 20.2 FIBER 4.6

TIME35

CALS284

(963 ratings)

Chicken and Broccoli Casserole

A quick and easy dinner that is also low in fat, this chicken casserole is perfect for busy nights.Submitted by: LYZ219

CALORIES 284.2 FAT 7.3 PROTEIN 36.8 CARBS 15.8 FIBER 3.1

TIME0

CALS453

(465 ratings)

Better Beef and Broccoli

This recipe is better (and much better for you) than takeout!Submitted by: TAM101

CALORIES 452.6 FAT 5.2 PROTEIN 35 CARBS 66 FIBER 3.8

TIME140

CALS300

(535 ratings)

Sesame Chicken

This sesame chicken recipe is a slimmed-down and healthier version of the sesame chicken from PF Chang's and other Chinese restaurants.

Submitted by: PISCESWOMAN87

CALORIES 299.8 FAT 17.6 PROTEIN 28.2 CARBS 7 FIBER 1.2

TIME0

CALS269

(1055 ratings)

20-Minute Chicken Creole

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.Submitted by:

CALORIES 269.3 FAT 6.3 PROTEIN 32.8 CARBS 20.7 FIBER 4.3

Member Reviews

JSIMMON1
Will try - I thought that I was the only one who appreciated the delicious combination of sweet potatoes and kale. I bake cubed potatoes with a small amount of olive oil and rosemary. Separately saute onions and garlic then add kale. I mix the two after cooking and sprinkle on some shaved pamesan. - 1/10/12
DMSHAYKZ
Tasty recipe I added about five spray-pumps of Bragg's Aminos instead of soy sauce to reduce the sodium. - 4/22/13
ONEWEIGH
I halved the oil and changed the seasoning quite a bit, using Worcestershire sauce instead of soy and substituting a bit of smoked paprika for all the pepper. It was still plenty spicy. I also added ground beef crumbles as it was our main dish. In future I'd precook the sweet potatoes. - 1/11/13
GRACIEPATCH
This was really good, but spicier than I expected. - 4/12/10
HELWYNN
Excellent. I cut down on the amount of spices since my husband doesn't like real hot food and he gobbled it up! - 12/14/10
EMBER100805
Loved this! Tasty and soooo good for you! - 3/31/10
CASSIE425
I made it for a dinner party. It was a hit! I'd just add more salt. - 10/18/15
DEMINKSPOT2
instead of chili powder I used my 'Mexican' spices (garlic POWDER, cumin and cayenne [ 1/8 teaspoon], a little gluten free Tamari and added about 2 oz. Monterey Jack cheese- Count 16-20 grams carb for 1/4 recipe.
- 7/23/15
CD13960241
Really really really delicious ! Thank you for this recipe - 5/26/13
SAPPHIREWINDS
My first time eating Kale. Will eat it again! - 3/9/11
RHOOK20047
This makes an excellent healthy side dish. Never would have thought of putting these two together but the fam loved it. We make it about once a week or every other week as a minimum. - 4/28/21
ROSSYFLOSSY
Tasty way to eat Kale. - 4/15/20
CD4994568
looks good - 12/2/18
LYNDOGGE
I can't wait to try this recipe. I love Kale and Sweet potatoes. I'll let you know how it turns out. Thanks for submitted it. - 3/24/15
JOEMARCHESANI
An instant favorite at our table, although half the recipe made more than two side servings. - 6/6/13
MEMOM22
very good, need to make it less salty next time - 11/25/12
DEEEBEE
This was very tasty, the only problem I had was chewy kale although I sauteed it as directed. - 11/17/12
RUTHXG
Great combo! We used two bunches of kale, which yielded much more than 4 nice-sized servings--more like 8. - 11/8/12
CD13301721
Loved it!! - 11/4/12
TIAMET2
Would this work with winter squash as a substitute for the sweet potato?
- 11/4/12
SUERNFA2
That's a lot of salt for one serving of something healthy
- 11/4/12
KARANAOMI
wonderful! - 10/25/11
HIKETOHEIGHTS
Excellent - 8/27/10
JUICEEFRUIT
Delicious!! - 4/2/10
KAZZY2
sounds really nice will make for family dinner over Easter. - 3/31/10