SAUTEED KALE RECIPES FOR WEIGHT LOSS

SAUTEED KALE RECIPES FOR WEIGHT LOSS

SAUTEED KALE RECIPES FOR WEIGHT LOSS

Sauteed kale recipes are healthy side dishes to feed your family. Sautéing your vegetables are healthier than frying. Frying reduces a lot of nutrients in it. Kale, the main ingredient in this recipe, is a green, leafy vegetable with so many nutrients. Some of its health benefits include management of blood pressure, protection against diabetes, cancer, etc. For your sauteed kale recipes, there are some spices that you must try. They include red pepper flakes, garlic, bay leaf, coriander, oregano, ginger, basil, nutmeg, rosemary, marjoram, and many others. Some of these spices are used in the recipes below. They would give your sauteed kale recipes a unique flavor.

Sauteed Kale Recipes

1.    Lemon Garlic Sauteed Kale

sauteed kale recpies
inspiredtaste.net

This recipe is an easy and healthy side dish. As boring as it sounds, it is delicious.

     Preparation Time: 10 minutes

      Cook Time: 10 minutes

      Total Time: 20 minutes

      Serves: 4

       Ingredients

  • 1 large bunch of kale
  • 3 cloves of peeled and sliced garlic
  • ¼ teaspoon of sea salt
  • 3 tablespoons of olive oil
  • Juice from half of a lemon
  • A pinch of red pepper flakes
  • ½ cup of water

Preparation

  1. First of all, rinse your kale and pull leaves from the stem.
  2. Then, discard stems and save them to use some other day.
  3. Next, chop leaves roughly or into 2 inches large randomly shaped pieces.
  4. Now, heat your olive oil over medium-high heat in a wide skillet.
  5. When oil gets hot, add garlic and red pepper flakes. Then, cook, constantly stirring until garlic becomes soft. It shouldn’t turn brown.
  6. Next, add kale leaves, stock, and ¼ teaspoon of salt. Cook kale until it becomes bright green and wilted. In about 8 minutes, it should be tender already. Add more water if the liquid in your vegetable dries up before it gets soft.
  7. When it is soft, taste and add more salt if needed. Add lemon juice and stir. Serve.

Nutritional Facts

Fat 11.1g; Carbohydrate 4.4g; Protein 2g; calories 118kcal.

2.    Sauteed Kale with Smoked Paprika

simplyrecipes.com

This recipe is one of the most awesome sauteed kale recipes. its uniqueness is based on the addition of smoked paprika and chile pepper flakes

     Preparation Time: 10 minutes

      Cook Time: 15 minutes

      Total Time: 25 minutes

      Serves: 4

       Ingredients

  • 2 tablespoons of extra virgin oil
  • A pinch of dried crushed red pepper
  • 1 pound of fresh kale
  • ½ teaspoon of smoked paprika
  • 1 medium-sized onion
  • Salt

Preparation

  1. First, place a large pot of water over medium-high heat and leave to boil.
  2. Then add one tablespoon of salt to the water. Chop kale roughly and add as well
  3. Cook kale for about 5 minutes to get it tender and soft. Drain kale and dry well
  4. Now place a large sauté pan over the heat and add olive oil. Add onion and sauté it till it becomes translucent or for about 5 minutes.
  5. Next, add smoked paprika and red pepper, stir well.
  6. Lastly, add your kale and sauté for some more minutes. Then add salt and smoked paprika to taste.

Nutritional Facts

Fat 3g; Carbohydrate 2g; Protein 2g; calories 40kcal.

3.    Sauteed Kale with Garlic and Olive Oil

sauteed kale recipes
foodandwine.com

Sauteed kale with garlic and olive oil makes a wonderful side dish. The addition of garlic gives it a very nice flavor.

     Preparation Time: 8 minutes

      Cook Time: 7 minutes

      Total Time: 15 minutes

      Serves: 6

       Ingredients

  • 3 cloves of thinly sliced garlic
  • 1/4 teaspoon of red chili flakes
  • 3 tablespoons of extra virgin olive oil
  • 2 bunches of kale
  • Kosher salt
  • Freshly ground black pepper

Preparation

  1. First of all, simmer olive oil in a large pan over medium-high heat.
  2. Then add garlic and chili flakes. Sauté it for 2 minutes
  3. When kale begins to get brown, add kale and toss. Cover vegetables and cook for 5 minutes.
  4. Remove the cover until all the moisture has evaporated.
  5. Serve immediately.

Nutritional Facts

Fat 3.5g; Carbohydrate 2.4g; Protein 0.7g; calories 41.5kcal.

4.    Sauteed Kale with Apples

sauteed kale recipes
allrecipes.com

To get the most of this recipe, remove as much stem as possible from the kale as they can be tough on kale.

     Preparation Time: 15 minutes

      Cook Time: 15 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 1/8 teaspoon of sea salt
  • 1 white onion
  • 2 red apples
  • 1 tablespoon of olive oil
  • 2 teaspoons of apple cider vinegar
  • 1/8 teaspoon of ground black pepper
  • 4 cups of kale leaves

Preparation

  1. First of all, heat olive oil over medium-high heat in a large skillet.
  2. Then add onion and stir for about 4 minutes or until it gets tender.
  3. Next, add vinegar, salt, apples, and pepper. Cook apples until they are tender or for about 3 minutes.
  4. Now, add kale also and cook for 5 minutes. When it gets soft, serve immediately.

Nutritional Facts

Fat 4g; Carbohydrate 21.6g; Protein 3g; calories 123kcal.

5.    Sauteed Kale and Broccoli with Toasted Garlic Butter

sauteed kale recipes
eatingwell.com

This recipe is healthy and delicious. In this recipe, broccoli and kale is drizzled with butter garlic sauce

     Preparation Time: 15 minutes

      Cook Time: 30 minutes

      Total Time: 45 minutes

      Serves: 12

       Ingredients

  • A cup of water
  • 2 tablespoons of extra virgin oil
  • 5 cloves of thinly sliced garlic
  • 2 bunches of kale
  • 4 tablespoons of unsalted butter
  • 2 large heads of broccoli
  • ¼ teaspoon of crushed red pepper
  • 1 Maldon sea salt
  • ¾ teaspoon of fine sea salt

Preparation

  1. First, remove the tough stems from kale, then chop the leaves roughly.
  2. Next, cook the kale over medium-high heat in a skillet with ½ cup of water.
  3. After cooking for about 3 minutes, transfer it into a colander.
  4. Then, cook broccoli with ½ cup of water for a few minutes. Transfer your kale into a large bowl in a colander and drain broccoli
  5. Now, heat one tablespoon of olive oil. Add kale to the pan and cook, constantly stirring until it becomes tender.
  6. After 5 minutes, transfer back into a bowl and heat the remaining 1 tablespoon of oil.
  7. Next, add your broccoli and cook for 6 minutes or till it is tender.
  8. Remove broccoli and heat butter, red pepper and garlic until the butter melts. Then, cook for 2 minutes.
  9. When butter sauce is ready, drizzle it over your broccoli and kale.
  10. Lastly sprinkle is ¾ teaspoon of salt, crushed red pepper and Maldon sea salt. Serve.

Nutritional Facts

Fat 7g; Carbohydrate 9.1g; Protein 4.7g; calories 105kcal.

6.    Sauteed Kale with Mushrooms

savourtheflavour.com

Sauteed kale with mushrooms is easy and quick to prepare. It is healthy and fulfilling.

     Preparation Time: 8 minutes

      Cook Time: 7 minutes

      Total Time: 15 minutes

      Serves: 6

       Ingredients

  • 1 teaspoon of minced garlic
  • 2 tablespoon of olive oil
  • 200 grams of kale
  • 1 teaspoon soy sauce
  • 3 pieces of crimini mushrooms
  • Black pepper
  • Toasted almond (5 pieces)

Preparation

  1. First, add a tablespoon of oil to a large skillet over medium-high heat.
  2. Then add garlic and sauté for 2 minutes. Also, add mushrooms and sauté for 2 minutes.
  3. Next, heat another skillet on medium high heat, add olive oil, and toast your almond.
  4. Next, add kale and soy sauce to the skillet with mushroom. Then sauté it for 5 minutes, add salt and pepper.

Nutritional Facts

Fat 10g; Carbohydrate 7g; Protein 3g; calories 120kcal.

7.    Spicy Sauteed Kale and Chickpeas

sauteed kale recipes
williams-sonoma.com

A spicy side dish with the addition of chickpeas and chili

     Preparation Time: 20 minutes

      Cook Time: 30 minutes

      Total Time: 50 minutes

      Serves: 4

       Ingredients

  • ¼ cup of olive oil
  • 1 can of chickpeas
  • 3 large garlic cloves
  • 1 lb. of dinosaur kale
  • A teaspoon of salt
  • 1 small fresh hot chili or red pepper flakes

Preparation

  1. First, heat your olive oil in a large frying pan over medium-low heat.
  2. When oil gets hot, add your garlic and stir until it gets soft (not browned) or for about 7 minutes.
  3. Then place half of the kale in the pan, cook for two minutes, and add the remaining kale.
  4. Next, use a tong to turn the kale to coat it with olive oil and garlic.
  5. Cover your pan and cook for about fifteen minutes. When it has cooked, add chickpeas, chili, and salt.
  6. Then, increase the heat to medium-high and sauté until they are completely heated through or for 5 minutes.
  7. Lastly, remove kale from heat and serve immediately.

Nutritional Facts

Fat 17.1g; Carbohydrate 34g; Protein 11.9g; calories 338kcal.

How to Pick Kale

For sauteed kale recipes, it is recommended that you buy the ones that are grown organically. Make sure that the leaves are firm have deep colors. The stem should be moist and strong. Do not buy kale that is browning or yellowing. They should also be hole free. If they have started wilting, it shows that they have been on the shelf for a very long time. Buying kale with wilted leaves can alter the taste of your vegetable. It can also bring about the presence of toxins in the body. For tenderness, choose kale with small leaves. Oversize leaves tend to be tough and take more time to get soft.

To store, refrigerate them in an airtight bag. It can be kept there for about five days. Although, the longer you store, the more it gets bitter flavor. Meanwhile, do not wash kale before refrigerating; it tends to spoil fast.

Taking all these into consideration would improve the taste of your sauteed kale recipes.