A 15-Minute Powerhouse of Flavor & Nutrients!
Garlicky Mediterranean Sautéed Kale
Discover the essence of Mediterranean simplicity with this vibrant Sautéed Kale! Bursting with garlic-infused olive oil and a zesty lemon finish, this dish transforms humble kale into a restaurant-worthy side.
Perfect for busy weeknights or elegant dinners, it’s nutrient-dense, gluten-free, and vegan-friendly. Kale’s earthy bitterness mellows into tender perfection, while garlic adds a fragrant punch. Ready in minutes, it’s a foolproof way to savor the heart-healthy magic of the Mediterranean.
Recommended Occasions: Weeknight dinners, Meal-prep lunches, Holiday side dish (e.g., Easter, Thanksgiving), Quick healthy snack.
Ingredients
Optional Ingredients
Instructions
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Prep kale:
Rinse leaves, strip stems, tear into 2-inch pieces. Pat dry.
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Sauté garlic:
Heat olive oil in a large skillet over medium-low heat (300°F/150°C). Add garlic and red pepper flakes. Cook 1-2 mins until fragrant (don’t brown!).
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Cook kale:
Increase heat to medium-high (375°F/190°C). Add kale and broth. Toss 3-4 mins until wilted but bright green.
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Finish:
Off heat, stir in lemon juice. Season with salt and pepper.
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Serve:
Transfer to a bowl. Drizzle with extra oil if desired.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 180kcal
- % Daily Value *
- Total Fat 15g24%
- Saturated Fat 2g10%
- Sodium 85mg4%
- Potassium 490mg15%
- Total Carbohydrate 10g4%
- Dietary Fiber 3g12%
- Sugars 2g
- Protein 4g8%
- Vitamin A 5000 mcg
- Vitamin C 120 mg
- Calcium 150 mg
- Iron 2.5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Greens swap: Use Swiss chard or spinach (reduce cooking time).