Recipe Summary

Prep time: 10 mins
Cook time: 20 mins
Yield: 6 servings

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This recipe is...

rich in veggies
rich in veggies
lower in sodium
lower in sodium
lower in carbs
lower in carbs

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Garlicky Kale
This recipe serves: 6  
2 pounds kale, about 2 bunches
4 tablespoons extra virgin olive oil
4 or 5 cloves garlic
pinch red pepper flakes
splash red wine vinegar
salt to taste
freshly ground black pepper

Cooking Instructions
1. Remove stems from the kale and chop the leaves coarsely. Wash and drain well but do not dry.

2. Heat a large sauté pan, add 3 tablespoons of the olive oil and enough kale to cover the bottom of the pan, and cook over high heat while stirring to rotate the leaves. Add more kale as the leaves wilt. When all the kale has been added, season with salt, cover and reduce the heat to medium.

3. Cook, stirring occasionally; the cooking time will depend on the maturity of the kale. Young kale will be tender after 4 to 5 minutes. It may be necessary to add a splash of water if the leaves begin to scorch. When the leaves are tender, remove the lid and allow any excess water to cook away.

4. Remove the kale to a warm bowl and set aside. Add the remaining tablespoon of olive oil to the pan along with the garlic and red pepper. Sauté just until you smell the aroma of garlic.

5. Sprinkle the garlic and red pepper over the kale and toss with a splash of vinegar. Adjust the salt and pepper to taste.

6. Serve warm or at room temperature.

Serving Size: about 1/3 cup

Nutritional Information
Number of Servings: 6
Per Serving
Calories 163 Carbohydrate 16 g
Fat 10 g Fiber 3 g
Protein 5 g Saturated Fat 1 g
Sodium 163 mg    


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