SAUTEED KALE
Try Bobby Flay's simple Sauteed Kale recipe from Food Network. For a pop of flavor, add a splash of red wine vinegar at the end.
Provided by Bobby Flay
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.
STIR-FRIED CURLY KALE WITH CHILLI & GARLIC
A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals
Provided by Good Food team
Categories Dinner, Side dish
Time 15m
Number Of Ingredients 4
Steps:
- Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.
Nutrition Facts : Calories 44 calories, Fat 4 grams fat, Carbohydrate 1 grams carbohydrates, Sugar 1 grams sugar, Fiber 2 grams fiber, Protein 2 grams protein, Sodium 0.06 milligram of sodium
QUICK PAN-FRIED KALE
Provided by Ree Drummond : Food Network
Categories side-dish
Time 10m
Yield 6 to 8 servings
Number Of Ingredients 6
Steps:
- Thoroughly rinse the kale in cold water, soaking it in the water if it seems gritty or sandy. Tear the leaves into chunks and discard the stems.
- Heat the olive oil in a large skillet over medium-high heat. Add the garlic and quickly stir it around to avoid burning. Throw in the kale and use tongs to move it around the skillet. Sprinkle in plenty of salt and pepper and the red pepper flakes. Continue cooking until the kale is slightly wilted but still a little crisp, about 2 minutes. Drizzle over some sesame oil and toss.
- Transfer the kale to a plate and serve it to anyone who has a hankering for a huge dose of beta-carotene and vitamin K!
SPICY STIR-FRIED TOFU WITH KALE AND RED PEPPER
Kale is a member of the cruciferous family of vegetables (genus Brassica), so named because their flowers have four petals in the shape of a cross. A nutritional powerhouse that tastes wonderful when properly cooked, kale is one of nature's best sources of vitamins A, C and K and a very good source of copper, potassium, iron, manganese and phosphorus. These greens are hearty, and they maintain about 50 percent of their volume when you cook them, unlike spinach, which cooks down to a fraction of its volume. The various types of kale also maintain a lot of texture, which makes them perfect for stir-fries.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 20m
Yield 4 servings
Number Of Ingredients 15
Steps:
- Bring a medium saucepan of lightly salted water to a boil, add the kale and blanch 1 minute. Transfer to a bowl of cold water, drain and squeeze out excess water. Chop coarsely and place in a bowl near your wok.
- Cut the tofu into dominos and place them on paper towels. Place another paper towel on top and prepare the remaining ingredients.
- In a small bowl or measuring cup, combine the soy sauce, rice wine or sherry, stock and cornstarch. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm's length of your wok.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in the canola or peanut oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Stir-fry 1 to 2 minutes, until it begins to color. Add the garlic, ginger and chili and stir-fry for no more than 10 seconds.
- Add the red pepper and stir-fry for 1 minute. Add the kale, salt, pepper and sugar and toss together. Add the soy sauce mixture and the sesame oil. Stir-fry for another 30 seconds to a minute. Remove from the heat and serve with grains or noodles.
Nutrition Facts : @context http, Calories 259, UnsaturatedFat 12 grams, Carbohydrate 15 grams, Fat 15 grams, Fiber 6 grams, Protein 20 grams, SaturatedFat 2 grams, Sodium 429 milligrams, Sugar 3 grams
KALE AND MUSHROOM STIR-FRY
If you're looking for something quick, simple, and loaded with flavor--look no further! You can serve this as a meal or as a side dish and it's loaded with green leafy veggies, mushrooms, sweet potatoes, and mini peppers tossed in a spicy Thai peanut sauce.
Provided by CookingWithShelia
Categories Vegetarian Stir-Fry
Time 1h30m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Coat the bottom of a glass or nonstick baking dish with olive oil, just enough to coat.
- Place sweet potatoes in the baking dish and turn them so that they are coated with the olive oil. Sprinkle moderately with salt and pepper.
- Bake in the preheated oven until soft, about 60 minutes.
- Heat grapeseed oil in wok over medium heat. Add kale and collard greens and cook until wilted, stirring frequently, about 10 minutes. Add onion, peppers, carrots, garlic, and ginger. Stir-fry for about 5 minutes. Mix in sweet potatoes and mushrooms, and cook for 5 minutes.
- Remove from heat, stir in Thai peanut sauce, and serve.
Nutrition Facts : Calories 372.8 calories, Carbohydrate 48.7 g, Fat 17.9 g, Fiber 10.5 g, Protein 10.6 g, SaturatedFat 2.4 g, Sodium 176.1 mg, Sugar 8.2 g
KALE STIR-FRY
Make and share this Kale Stir-Fry recipe from Food.com.
Provided by MrsJ492
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Wash kale. Pull greens away from the stalks, discarding stalks. Shred by hand into small pieces.
- Heat large wok . Add oil and swirl around. Add onion & leek and stir-fry 3 minutes. Add garlic, bell peppers & carrot. Continue stir-frying until onions are tender and peppers are beginning to soften but still crisp.
- Add the broccoli and pepper flakes, if using.and stir. Add the kale, cover and reduce heat to medium. Simmer for 5 minutes or until kale is tender, but still crisp, not too soft.
- Remove lid and let any excess liquid evaporates. Use two forks to mix the bean sprouts through the other ingredients. Add salt & pepper to taste.
- Transfer to serving plate and scatter nuts over the top, and serve with lemon wedges.
Nutrition Facts : Calories 296.3, Fat 16.3, SaturatedFat 2.6, Sodium 227.8, Carbohydrate 34.1, Fiber 6.7, Sugar 8.2, Protein 9.9
KALE AND GINGER STIR FRY
Ginger and soy sauce give this dish an Asian flair. You may substitute spinach or bok choy for the kale.
Provided by Sharon123
Categories Greens
Time 9m
Yield 1 serving(s)
Number Of Ingredients 6
Steps:
- In a medium skillet, cook the ginger root in oil, stirring, over medium heat for 1 minute.
- Add the kale and raise the heat to medium high.
- Add the soy sauce and water, and stir-fry until the kale is wilted but still slightly crunchy, about 3 minutes.
- Sprinkle with sesame seeds.
- Serve warm or cold.
- You may substitute spinach or bok choy for the kale.
- Enjoy!
Nutrition Facts : Calories 125.4, Fat 7.7, SaturatedFat 0.6, Sodium 386.6, Carbohydrate 12.8, Fiber 2.4, Sugar 0.2, Protein 4.5
EASY CABBAGE, ONION, AND KALE STIR-FRY
Quick, easy, and great for weeknights, this kale stir-fry gains flavor from cabbage, sweet onions, and chicken broth.
Provided by bdmccarthy
Categories Side Dish Vegetables Onion
Time 30m
Yield 4
Number Of Ingredients 8
Steps:
- Heat olive oil in a deep frying pan or wok over medium-high heat. Add garlic and cook, stirring occasionally, until browned, about 1 minute. Remove to a plate; chop and set aside.
- Place cabbage into the pan and stir-fry for 1 to 2 minutes; add kale and onions. Stir-fry until kale is bright green and tender, about 5 minutes. Add chicken broth, salt, and red pepper flakes. Cover and let steam, 2 to 3 minutes. Remove from heat, add chopped garlic, and serve.
Nutrition Facts : Calories 190.1 calories, Carbohydrate 21.3 g, Cholesterol 0.4 mg, Fat 11.1 g, Fiber 5.1 g, Protein 5.4 g, SaturatedFat 1.6 g, Sodium 175.7 mg, Sugar 4.8 g
FRIED KALE
Cooking this vegetable well seems so simple, but it requires care and attention to bring it just to the right point. From the book "Mad Hungry," by Lucinda Scala Quinn (Artisan Books).
Provided by Martha Stewart
Categories Food & Cooking Kid-Friendly Recipes
Number Of Ingredients 4
Steps:
- Heat a large skillet over medium heat. Add the olive oil and garlic and stir constantly for 30 seconds. Little by little add the kale, increasing the heat to high. The kale will collapse as it hits the heat. Stir in the salt. When all the kale is in the pan, cover and cook, stirring occasionally, for 10 minutes, or until the leaves are tender but still dark green and slightly firm. Serve hot.
KALE AND CHICKEN STIR-FRY
This is a quick and easy recipe, perfect for a weekday meal. There is lots of room in this recipe to add whatever vegetables you like to make it your own. Serve alone or with rice.
Provided by CookingWithShelia
Categories Chicken Stir-Fry
Time 35m
Yield 4
Number Of Ingredients 10
Steps:
- Lightly season chicken breasts on both sides with salt and pepper.
- Heat a cast iron skillet over medium heat and pan-fry chicken until it is no longer pink in the center and the juices run clear, turning occasionally, about 10 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Remove from skillet, allow to cool, and cut into bite-sized pieces.
- Meanwhile, pierce sweet potato with a fork a few times and microwave until fork-tender, 2 to 3 minutes. Be careful not to overcook. Remove and allow to cool; then cut into bite-sized pieces.
- Heat oil in a wok, Dutch oven, or heavy skillet over medium heat. Add kale, season with salt and pepper, and cook until wilted, 3 to 5 minutes. Add sweet potato, mini peppers, onion, zucchini, and garlic. Stir-fry for 3 to 5 minutes. Add chicken and peanut sauce. Stir all ingredients together until well combined. Cook and stir for 3 minutes.
Nutrition Facts : Calories 351.5 calories, Carbohydrate 28.4 g, Cholesterol 69.2 mg, Fat 13.2 g, Fiber 5.1 g, Protein 31.9 g, SaturatedFat 2.5 g, Sodium 160.9 mg, Sugar 3.4 g
STIR-FRIED KALE AND BROCCOLI FLORETS
A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes.
Provided by BILLINLA
Categories Side Dish Vegetables Greens
Time 10m
Yield 6
Number Of Ingredients 8
Steps:
- Heat olive oil in a large wok or skillet over high heat. Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. Stir in broccoli; cook 1 minute. Add kale, and cook 2 minutes, stirring frequently. Stir in sun-dried tomatoes. Pour in lime juice, and season with salt to taste. Toss well.
Nutrition Facts : Calories 113.5 calories, Carbohydrate 15 g, Fat 5.5 g, Fiber 3.3 g, Protein 4.6 g, SaturatedFat 0.8 g, Sodium 97.1 mg, Sugar 2.3 g
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- Remove the stems from the kale, give the kale a rough chop, wash the kale really well and dry with paper towel or a salad spinner. Set aside.
- Add extra virgin olive oil to a saute pan over medium heat. Add garlic and shallots and saute until just until fragrant. Add kale. Using a spoon, begin to move the kale around frequently until it begins to wilt about 3 to 5 minutes. Add salt to taste.
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