Sautéed Kale (or other hardy green)
This is a simple side dish that features kale or any other hardy green. Ingredients with an asterisk (*) are available seasonally right here in North Iowa! Click on select ingredients to find them nearby or stop by your local farmer’s market.
Servings: 4 servings
Calories: 105kcal
Ingredients
- 2 tbsp olive oil
- 1/4 cup onions* finely diced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/8 tsp crushed red pepper flakes
- 6 cups kale* stems removed, cut or torn into 1 inch pieces (can use other hardy greens such as swiss chard or collard greens)
- 1/4 cup chicken broth* can also use vegetable broth or water
- 1 1/2 tsp garlic* minced
- 2 tbsp parsley* chopped fresh herbs (any combination)
- dill*
Instructions
- Heat the olive oil in a pan over medium high heat. Add the onion and cook for 3-4 minutes or until just softened.
- Add the salt, black pepper and red pepper flakes to the pan. Stir to combine.
- Place the kale (or other greens) in the pan, and pour in the chicken broth.
- Cook for 5-6 minutes, stirring occasionally, until kale is tender and most of the liquid has evaporated.
- Add the garlic and cook for 1 minute, stirring constantly.
- Sprinkle the fresh herbs over the top, then serve.
Nutrition
Calories: 105kcal | Carbohydrates: 6g | Protein: 3g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 0.3mg | Sodium: 400mg | Potassium: 384mg | Fiber: 4g | Sugar: 1g | Vitamin A: 10210IU | Vitamin C: 98mg | Calcium: 264mg | Iron: 2mg