Delicious Kale Recipe

Finding local, seasonal greens can be tricky in the middle of winter. A wonderful, hearty green that can maximize the nutrients in your diet is none other than kale! A leafy green that many people think of as just a garnish is highly nutritious and with the right recipe, absolutely delicious. Kale can be found at any year round farmers market in the Seattle area and at most grocery stores. Kale works great in smoothies, egg dishes, coleslaw, but nothing beats simply using the leaves and sautéing them to perfection with some fresh garlic and a little balsamic vinegar. Here is a simple yet tasty recipe to try out and see if this green finds it's way to being one of your favorites.

Sautéed Garlic Kale

     Ingredients:

     3 Tablespoons extra virgin olive oil

     2- 4 cloves garlic, diced

     8 medium to large leaves of kale, stems removed, washed, torn into bite-size pieces

     1 teaspoon balsamic vinegar (optional)  

     1/4 teaspoon salt or to taste

      

      Place olive oil in saute pan on burner at low-medium heat, add the garlic and let warm until garlic is starting to cook and becomes fragrant.  Add the kale to the pan and stir until all leaves are coated with oil. The leaves will shrink in size. Allow to cook for 5-7 minutes, stirring occasionally. Kale will cook down until it takes on a deeper green color and is soft & tender. If using balsamic vinegar, add at this time and allow to cook for another minute. Add salt at the end to taste. Enjoy!

     Per serving: Calories 88, Protein <1g, Fat 5.5g, Carbohydrates 7g

Contributed by GSDA Board member Becky Rajcich, RD, CD

jjjj