Spicy Sautéed Kale

Side Dishes.
This recipe is a great way to introduce kale into your diet if you're not familiar with it. It's my favouriter way to serve this leafy green! On the nutrition front, gram for gram kale outshines most other green leafy vegetables when it comes to vitamins A, C E and K. 

Spicy Sautéed Kale


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


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.

Per serving: 48 calories, 1.5 grams protein, 3.7 g total fat (0.5 g saturated fat), 3.4 g carbohydrate, 1.2 g fibre, 0 mg cholesterol, 157 milligrams sodium

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

Source: Leslie Beck's Longevity Diet