Sautéed Kale
Ingredients:
1 bunch kale, stems removed, leaves chopped
2 Tablespoons extra virgin olive oil
2 cloves (segments) garlic–finely chopped
1/4 cup water
Salt & pepper to taste
Procedure:
1) Heat the olive oil in a large frying pan over medium-high heat.
2) Add the garlic and cook until the garlic is soft or browned. Stir frequently.
3) Keep the heat at medium-high, then add the kale leaves and water.
4) Cover the frying pan and cook for about 5 minutes. Stir occasionally. Do not overcook or the kale will get too mushy.
5) Remove the cover and cook until the kale is tender, but not overcooked.
6) Add salt and pepper to taste.
Serves: 4 servings
Nutritional content:
67 grams (or 2.4 oz.) of kale alone contains only 33 calories, but has 206% of the RDA for vitamin A, 134% of the RDA for vitamin C and 684% of the RDA for vitamin K, as well as lots of calcium and iron.
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