Sunday, December 2, 2012

Sautéed Kale

Sautéed Kale

Kale or borecole is in the cabbage family with green or purple leaves and is one of the healthiest vegetables on Earth! Kale’s health benefits are directly attributed to the high concentration of antioxidant vitamins A, C, and K as well as sulphur-containing phytonutrients.

Besides being incredibly healthy for you, it is also a delicious side dish vegetable that you are sure to like after trying this recipe!

Sautéed Kale
Servings: 2-3     Total Time: <15 Minutes


• 1 Bunch fresh Kale
• Olive Oil
• Salt and Freshly ground Pepper
• 1/2 Cup Chicken Stock
• 4 Cloves Garlic Confit 

Fresh Kale

Preparation Steps

Step 1. Wash Kale, remove and dispose of tough stems. Tear into pieces roughly the size of Spinach leaves.

Step 2. Put a large pan or pot over medium-high heat and cover the bottom with Olive Oil.

Step 3. Add Garlic Confit, mash into a paste with a fork and spread over the bottom of the pan.

Step 4. Just as the garlic begins to sizzle, add the Kale and toss to coat with oil.

Step 5. Season with Kosher Salt and toss again, then add the Chicken Stock.

Step 6. Cover and reduce heat to medium for 3 to 4 minutes.

Step 7. Toss again, drizzle with Balsamic Vinegar and serve.  

Tips and Trending
~ Kale will not wilt as completely as Spinach or some other more delicate greens. The color will darken to a gorgeous deep green and the stiff, frilly edges let it mound beautifully on your plate.

~ Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane, a chemical with potent anti-cancer properties. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

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