Basic Sautéed Kale

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Simply sautéed kale seasoned with a blast of sherry vinegar is a deluxe combination.

 Basic Sautéed Kale
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 25 minutes

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided

  • 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)

  • 1/2 cup water

  • 2 cloves garlic, minced

  • 1/4 teaspoon crushed red pepper

  • 2-3 teaspoons sherry vinegar, or red-wine vinegar

  • 1/4 teaspoon salt

Directions
  1. 4 servings, about 1/2 cup each

  2. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat and toss together. Stir in vinegar to taste and salt.


Nutritional Facts

Servings
4
Per serving
Calories
102
Carbohydrates
12g
Fat
5g
Saturated Fat
1g
Monounsaturated Fat
4g
Protein
4g
Cholesterol
0mg
Dietary Fiber
2g
Potassium
515mg
Sodium
195mg
Added Sugars
0g
Exchanges
1 1/2 vegetable
1 fat (mono)
Carbohydrate Servings
1
Vitamin A (350% daily value)
Vitamin C (230% dv)
Calcium (15% dv).

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6 replies

amteser
amteser 2015-01-16 00:00:56 -0600 Report

Recent studies have shown that all types of vinegar, not just apple cider vinegar, lower post meal blood glucose when consumed as part of your meal, or taken immediately before your meal.

ohneclue
ohneclue 2013-09-13 21:23:03 -0500 Report

Sly Kitty, The 2-3 tsp of vinegar in this recipe of 4 servings will not amount to any sugar content per serving. Red wine vinegar and apple cider vinegar have 11 and 13 calories per 1/4 cup = 4 Tbsp. Each Tbsp is therefore about 3-4 calories or 1 gram but ACV is only 1/4 gram sugar in 4 T so there really is no "sugar" in the specific red wine vinegar nor would there be in ACV if you used it. Sherry vinegar can be balsamic in reality with just "Sherry Flavoring" added for taste. In that case, the sugars go WAY up by 300-400%.

Sly Kitty
Sly Kitty 2013-09-11 13:30:11 -0500 Report

Love kale and eat it all the time. I am confused on these vinegars however. I am not a fan of balsamic vinegar, but do like all the others. The nutrition facts here say there is not sugar in this recipe.

ohneclue
ohneclue 2013-09-10 18:06:39 -0500 Report

If you are assuming adding vinegar to a recipe will lower blood sugar, don't. The only vinegar tested that lowered blood sugar was apple cider vinegar so there's no reason to recommend recipes with balsamic vinegar (3-4 times the sugar of ACV), sherry or rice wine vinegar and any other vinegar as having the same effect. Scientifically inaccurate.