Sauteed Kale with Garlic

6 Reviews
50% would make this recipe again

A fast and easy way to prepare kale.

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Preparation : 10 min Cooking : 5 min

Ingredients

3 tbsp olive oil 45 mL
2 cloves garlic
1 dried chili peppers, minced 0.4 g
5 cups kale, stems removed, thinly sliced 400 g
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]

Method

  1. Heat oil in a large non-stick skillet over high heat. Add the garlic and chili pepper then sauté about 1 min with stirring, taking care not to burn the garlic.
  2. Add the kale and cook for 3-4 min with some stirring. Lower the heat, cover and cook until al dente, about 2 min. Season with salt and pepper and toss to combine.
  3. Serve.

Nutrition Facts Table

per 1 serving (50 g)

Amount

% Daily Value

Calories

60

Fat

5 g

8 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

4 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Net Carbs

3 g

Protein

1 g

Vitamin A

197 %

Vitamin C

82 %

Calcium

5 %

Iron

5 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin C, Vitamin K
Good source of  :
Manganese
Source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Vitamin B6, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 50% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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