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Spicy Sautéed Kale

Spicy Sautéed Kale

Winter 2012

By: Leslie Beck, RD

With its unmistakable dark green curly leaves, kale is as attractive as it is nutritious. Gram for gram, kale outshines most other leafy green vegetables when it comes to vitamins A, C, E and K. This recipe is a great way to introduce the leafy green vegetable into your diet if you’re not familiar with it.

Serves 4

1 tbsp (15 mL) olive oil
2 cloves garlic, crushed
8 cups (2 L) kale, washed and trimmed, stems removed and torn into bite-size pieces
⅓ cup (80 mL) water
1 tbsp (15 mL) red wine vinegar
¼ tsp (1 mL) red pepper flakes, or to taste
¼ tsp (1 mL) coarse sea salt, or to taste
Freshly ground black pepper to taste

1 Heat oil in a skillet over medium heat; add garlic and sauté for 1 minute.

2 Add kale, water, red wine vinegar, red pepper flakes, salt and pepper to skillet.

3 Cover and steam for 10 to 12 minutes, or until kale is wilted and tender. Remove from heat and serve immediately.

Leslie Beck's Healthy Kitchen © Leslie Beck, 2012. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.

Serves 4

What to Serve

  1. Concha Y Toro Frontera Chardonnay
    1500 ml bottle
    $15.95

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