Spicy Sautéed Kale

Side Dishes.
This recipe is one of my favourite ways to serve this leafy green. On the nutrition front, kale is an outstanding source of brain-friendly lutein and bone-building vitamin K.  And you'll get more of each if you eat kale cooked instead of raw.

Spicy Sautéed Kale

Ingredients

Quantity Ingredients
1 tbsp / 15 ml olive oil
2 cloves garlic, finely chopped
8 cups / 2 L kale, washed, trimmed and torn into bite-sized pieces
1/3 cup/ 75 ml water
1 tbsp / 15 ml red wine vinegar
1/4 tsp / 1 ml red pepper flakes, or to taste
1/4 tsp / 1 ml sea salt
freshly ground black pepper, to taste

Directions

Heat oil in a skillet over medium heat; add garlic and sauté for one minute.

Add kale, water, red wine vinegar, red pepper flakes, salt and pepper to skillet.  Cover and steam for 10 to 12 minutes, or until kale is wilted and tender. Remove from heat and serve immediately.

Serves 4.

Excellent source of: vitamin C, vitamin E, vitamin K, potassium, beta-carotene  
Good source of: magnesium, calcium, folate, iron

Low in saturated fat and cholesterol

Nutrition Facts

Serving Size 1 serving
Calories 48
Cholesterol o
Carbohydrates 3.4
Sugar 0
Fiber 1.2
Protein 1.5
Fat 3.7
Saturated Fat 0,5
Trans Fat 0
Sodium 157

Source: Leslie Beck's Longevity Diet