Basic Sauteed Kale

Basic Sauteed Kale

Simply sauteed kale seasoned with the big blast of sherry vinegar is a deluxe combination.

From EatingWell: October/November 2005
Yield: 4 servings, about 1/2 cup each
Active Time: 10 minutes
Total Time: 25 minutes


  1. 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  2. 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
  3. 1/2 cup water
  4. 2 cloves garlic, minced
  5. 1/4 teaspoon crushed red pepper
  6. 2-3 teaspoons sherry vinegar, or red-wine vinegar
  7. 1/4 teaspoon salt


  1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat. Stir in vinegar to taste and salt.

Tips & Notes


Nutrition Per Serving: 80 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 7 g carbohydrates; 2 g protein; 1 g fiber; 176 mg sodium; 515 mg potassium.

Nutrition Bonus:

1/2 Carbohydrate Serving

Exchanges: 1.5 vegetable, 1 fat (mono)