Kale is a superfood, and we know it's good for us, but do we eat it? Whether you eat it raw or cooked, it's a wise choice to add it to your diet.
What are the health benefits of kale?
- Very high in vitamin C
- Good source of the minerals calcium, potassium, and magnesium
- High in vitamin K
- High in lutein
- Great for digestion
How do you cut this vegetable?
- Stack 3 leaves on top of each other and line up the stems.
- Fold the leaves in half with the top of the leaves facing in.
- Cut the stems out and discard.
- Re-stack the leaves, then roll up them up.
- Slice into 1-inch strips.
What are the calories in one serving?
In a one cup serving, there is 228 calories and 14.9 g carbs. This recipe is also high in Vitamin K, C and potassium. For more nutritional information, scroll past the recipe card.
How to Make
Prep all the ingredients. Quarter the mushrooms, mince the garlic, and measure out the liquids (oil, chicken stock, and vinegar).
Sauté the garlic in the oil until fragrant.
Slowly add the kale a little at a time, and toss it with the oil and garlic.
Stir in the chicken stock, then cover and cook for 5 minutes.
While the kale is cooking, melt the butter in a large saucepan and sauté the mushrooms until they are golden brown and the liquid has evaporated.
Uncover the pot. Cook for one minute, or until the stock has been evaporated. Remove from the heat and add the mushrooms.
Add the vinegar, salt, and black pepper. Stir until well mixed.
Transfer to a serving bowl and serve hot as a side dish or over pasta for a quick weeknight meal.
- Want it spicy? Add red pepper flakes with the garlic.
- Try other add-ins such as bacon, Parmesan cheese, or onions.
- Save time by using kale that is pre-cut and pre-washed.
- Want flexibility? Swap out different kinds of vinegars or oils.
You'll love these other simple veggie side dishes for a family dinner.
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Sautéed Kale with Mushrooms
- 3 tablespoons olive oil
- 4 teaspoons garlic, minced (about 6 cloves)
- 2 tablespoons unsalted butter
- 1 pound button mushrooms, quartered
- 1 pound kale, rinsed and cut into pieces
- 1 cup low-sodium chicken stock
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 ½ tablespoons white wine vinegar
- Heat the olive oil in a large Dutch oven, then sauté the minced garlic until fragrant, about a minute.
- While the olive oil is heating up in the Dutch oven, melt the butter in a large frying pan. Add the mushrooms and cook over medium high heat until the mushrooms are golden brown and all the liquid has evaporated.
- Once the garlic is done, stir in the kale a little at a time. Pour in the chicken stock, cover, and cook for 5 minutes over medium high heat. The kale will significantly reduce in volume and will turn a bright green.
- Uncover the pot and cook for another minute, or until the chicken stock has evaporated.
- Remove from the heat and season with salt, black pepper, and white wine vinegar. Add the mushrooms and toss until well combined. Serve as a side dish or mixed in with orzo pasta.
- Use kale that is pre-cut and pre-washed to save time.
- Swap out different kinds of vinegars or oils for a slight variation.