Sauteed Kale with Garlic

3 Reviews
67% would make this recipe again

A fast and easy way to prepare kale.

Preparation : 10 min Cooking : 5 min
60 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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 (50g)

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 %

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Fats 1

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Members' Reviews

3 Reviews (3 with rating only ) 67% would make this recipe again