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Tender kale sautéed with fragrant garlic and a hint of red pepper flakes. A simple, healthy, and incredibly flavorful side dish that comes together in just 15 minutes. Perfect with chicken, fish, or grains.
Prepare the Kale: Wash the kale leaves thoroughly under cold running water. Pat them completely dry with a salad spinner or clean kitchen towel. Remove the tough, woody center stems by tearing the leaves away. Roughly chop the leaves into bite-sized pieces. Thinly slice the garlic cloves.
Sauté Aromatics: Heat the extra virgin olive oil in a large skillet or Dutch oven over medium heat. Once shimmering, add the sliced garlic and red pepper flakes (if using). Cook, stirring constantly, for about 30-60 seconds until the garlic is fragrant and just beginning to turn golden. Do not let it brown, as it will become bitter.
Wilt the Kale: Add the chopped kale to the skillet. The pan will be very full. Using tongs, toss the kale continuously for 1-2 minutes to coat it with the garlic-infused oil. It will begin to wilt and reduce in volume.
Steam to Tenderness: Pour the water or vegetable broth into the pan. It will sizzle and create steam. Immediately cover the skillet with a lid and reduce the heat to medium-low. Let the kale steam for 3-5 minutes, until it has wilted to your desired tenderness.
Finish Cooking: Uncover the skillet and increase the heat back to medium. Continue to cook, stirring occasionally, for another 2-3 minutes to allow any excess liquid to evaporate.
Season and Serve: Remove the skillet from the heat. Season with salt and freshly ground black pepper. Drizzle with the fresh lemon juice and toss one final time to combine. Serve immediately.
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Tender kale sautéed with fragrant garlic and a hint of red pepper flakes. A simple, healthy, and incredibly flavorful side dish that comes together in just 15 minutes. Perfect with chicken, fish, or grains.
This american recipe takes 20 minutes to prepare and yields 4 servings. At 125.08 calories per serving with 5.17g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
For a crunchy texture, toss in 2 tablespoons of toasted pine nuts, slivered almonds, or chopped walnuts at the end.
Sprinkle with 2-3 tablespoons of grated Parmesan or crumbled feta cheese just before serving.
Instead of lemon juice, finish with a teaspoon of balsamic vinegar or a splash of soy sauce for an umami kick.
Make it a more substantial dish by adding cooked bacon, pancetta, or a can of drained and rinsed chickpeas along with the kale.
Stir in a tablespoon of heavy cream or tahini at the end for a richer, creamier texture.
Kale is one of the most nutrient-dense foods on the planet, loaded with vitamins A, K, C, and B6, as well as manganese, calcium, and potassium.
Packed with powerful antioxidants like quercetin and kaempferol, which help protect your cells from damage caused by free radicals and reduce inflammation.
The high fiber content in kale can help lower cholesterol levels, while the extra virgin olive oil provides heart-healthy monounsaturated fats.
A single serving provides a significant portion of your daily Vitamin C needs, which is crucial for a strong and healthy immune system.
This recipe contains approximately 105 calories per serving (about 1 cup). The majority of the calories come from the healthy fats in the olive oil.
Yes, it is very healthy. Kale is a nutrient-dense superfood packed with vitamins A, K, and C, and fiber. The garlic provides anti-inflammatory benefits, and the extra virgin olive oil offers heart-healthy monounsaturated fats.
Absolutely. Thaw the frozen kale completely and squeeze out as much excess water as possible before adding it to the pan. You can skip the steaming step (Step 4) as frozen kale is already blanched and will cook much faster.
Bitterness can come from two main sources. First, if the garlic is overcooked or burned, it will impart a bitter taste. Cook it only until fragrant. Second, some varieties of kale are naturally more bitter than others. A squeeze of lemon juice at the end helps to balance and cut through any bitterness.
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in a skillet over medium-low heat for a few minutes until heated through. You can also enjoy it cold, mixed into salads.