Sautéed Kale (or other hardy green)
This is a simple side dish that features kale or any other hardy green. Ingredients with an asterisk (*) are available seasonally right here in North Iowa! Click on select ingredients to find them nearby or stop by your local farmer’s market.
Ingredients
- 2 tablespoons olive oil
- 1/4 cup onions* finely diced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon crushed red pepper flakes
- 6 cups kale* stems removed, cut or torn into 1 inch pieces (can use other hardy greens such as swiss chard or collard greens)
- 1/4 cup chicken broth* can also use vegetable broth or water
- 1 1/2 teaspoons garlic* minced
- 2 tablespoons parsley* chopped fresh herbs (any combination)
- dill*
Instructions
- Heat the olive oil in a pan over medium high heat. Add the onion and cook for 3-4 minutes or until just softened.
- Add the salt, black pepper and red pepper flakes to the pan. Stir to combine.
- Place the kale (or other greens) in the pan, and pour in the chicken broth.
- Cook for 5-6 minutes, stirring occasionally, until kale is tender and most of the liquid has evaporated.
- Add the garlic and cook for 1 minute, stirring constantly.
- Sprinkle the fresh herbs over the top, then serve.
Nutrition
Calories: 105kcalCarbohydrates: 6gProtein: 3gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 0.3mgSodium: 400mgPotassium: 384mgFiber: 4gSugar: 1gVitamin A: 10210IUVitamin C: 98mgCalcium: 264mgIron: 2mg
