Kale and Garlic Saute

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has similar health benefits with a high smoke point.

vegetable broth

🥗Healthier: low-sodium vegetable broth

💰Cheaper: water

Water is a cost-effective option that can still provide moisture.

Add about 1 tablespoon of olive oil to a pan.

Chop half of a medium onion and add it to the pan to cook.

Add about 1 teaspoon of black pepper to the pan.

Prepare the kale by removing the stems and cutting the leaves into 1-inch pieces.

Sauté the kale stems in the pan with the onions for about 3 minutes with the lid on, stirring occasionally.

While the stems are cooking, wash the kale by submerging it in water and rubbing it to remove grit, then change the water and repeat until clean.

Roll the kale leaves and cut them into ribbons about 1 inch wide.

Add 2 large cloves of garlic to the pan (equivalent to 3-4 cloves) and cook for about 1 minute to avoid browning.

Add the kale leaves to the pan, which should still have some moisture on them, and stir.

Cook the kale leaves for about 3-5 minutes until they are bright green and wilted, adding more water if necessary to prevent drying out.

Season the sautéed kale with kosher salt and optionally squeeze lemon juice over it before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary