Estimated reading time: 8 minutes
Kale is not the easiest leafy green to love. But this preparation of Lacinato kale, which has a softer, more pliable texture, is surprisingly tender, toothsome and appealing. Add the recipe to your list of fast, healthy sides.
It's an excellent addition to a grain bowl, and a nest of garlicky cooked kale ribbons makes the perfect bed for a protein slab such as grilled boneless chicken, pork tenderloin slices, a salmon fillet, or a meaty portobella mushroom.
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What you'll love about this recipe
- Lacinato (dino) kale is easy to prep.
- The entire recipe is ready in about 10 minutes.
- Hearty, satisfying texture that works equally well in a grain bowl or as a side dish.
- It adds a generous amount of nutrition to any meal.
Ingredients
- Lacinato kale: Also called Tuscan kale or dino kale because of its dark, wrinkled leaves, which have an almost reptilian appearance.
- Olive oil: Choose a good quality extra virgin for best flavor.
- Garlic: Either fresh or frozen minced garlic is good. Use garlic powder in a pinch.
- Salt: Kosher, added to taste.
- Red pepper flakes: Optional, but add a welcome spark of flavor.
- White balsamic vinegar: Acidity and mild fruitiness temper the bitter flavors of this sturdy leafy green.
How to Make
1️⃣Wash hands thoroughly before starting. Lather up with soap and rinse under running water for 20 seconds.
2️⃣ Wash and dry kale leaves. Place on a cutting board and remove the center rib.
3️⃣ Stack two to four of the ribless leaves and slice crosswise into short ribbons.
4️⃣ Heat olive oil in a medium skillet or sauté pan. Add the kale ribbons and stir to coat with oil.
5️⃣ Sprinkle kale with salt and red pepper flakes, if using. Add the garlic. Cook, stirring, until the kale is softened and the garlic is fragrant,
6️⃣ Pour the vinegar over the greens and continue to stir and cook until they are soft and wilted, about one to three minutes longer.
7️⃣ Serve kale as a hefty element in a grain bowl or a sturdy, nutritious side dish in place of a green salad.
1️⃣ Wash your hands, lathering with soap and rinsing with running water for 20 seconds, before starting.
🔪Cook & prep tips
Lacinato kale is far easier to prep than curly kale. It's my go-to choice where this green is concerned. Simple remove the sturdy center rib. (I put mine into the compost bag.) Then, slice the relatively flat leaves.
Don't skimp on the olive oil. This bitter green benefits from the kiss of fat. Salt and acid, in the form of balsamic vinegar, are also important. Together, these ingredients transform the kale into a flavorful, satisfying addition to a meal.
🍋If you don't have white balsamic or don't like it, choose another acid, such as lemon juice or apple cider vinegar. I especially like a hint of fruitiness to counter the deep, earthy flavors.
This recipe is built for speed. Don't worry much about exact measurements. Pour enough olive oil to coat the bottom of the pan; finish with a splash of vinegar.
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❄️Storage
Store leftover sautéed kale in an airtight container in the refrigerator for up to two days. However, its texture and flavor are best immediately after cooking.
Reheat leftovers briefly in the microwave or in a skillet over medium-low heat before serving.
You can also wash, dry, destem, and slice the kale ahead of time to streamline meal preparation.
Nutrition Notes
Vitamins
Kale is a rich source of many nutrients that nourish bone health and general well-being. A serving of this recipe is an excellent source of vitamins C and A, providing nearly half the Daily Value for vitamin C and almost twice the Daily Value for vitamin A.
It also supplies more than a full day’s recommended intake of vitamin K for most adults.
Minerals
It's a good source of calcium, and good to excellent source of potassium. It also boasts a decent amount of iron, along with smaller amounts of magnesium and other minerals.
Antioxidants/Phytonutrients
👀Kale is particularly rich in antioxidant carotenoids including lutein and zeaxanthin. A serving of this recipe provides nearly 6,700 mcg, which can contribute to better eye health. Their benefits include:
- Protecting cells from oxidative damage
- Filtering/absorbing some of the blue light from screens and the sun
- Supporting retina health
- Slowing age-related changes in vision
- Boosting cognitive function
- Promoting healthier, more elastic skin
- Supporting healthy cholesterol levels and liver function
(Source: Carotenoids: Potent to Prevent Diseases Review)
🩻Bone Healthy
Leafy greens are foundational food for better bones. With ample vitamin K, vitamin C, fiber, and potassium, and smaller amounts of iron and magnesium, kale furnishes your body with the raw materials needed to maintain strong, healthy bones.
FAQ
Yes. The center ribs of mature kale leaves are usually very tough and take longer to cook than the tender leaves.
If you don't wish to discard them, finely chop and cook for several minutes before adding the sliced leaves.
Place the leave in a colander, and rinse well, being sure to run the water through any folds and creases along the edges of the leaves.
Dry on paper towels or a clean dish towel, rolling the towel(s) over the leaves to remove excess water. You can also place the leaves in a salad spinner to remove excess water.
This can happen when using kale that is very mature, or if you don't remove the ribs/stems, or use enough moisture while cooking.
Be sure and leave it in the pan long enough to wilt and soften. If the pan becomes dry, add a couple Tablespoons of water and cover the pan to steam the leaves for a short time.
Cooking may reduce some heat- and water-sensitive nutrients, including vitamin C. However, cooked kale retains its fiber, vitamin K, minerals, and carotenoids. Cooking the kale with olive oil may also help your body absorb its fat-soluble carotenoids.
Related recipes
Kale White Bean Salad is a scrumptious and hearty main dish salad made with tender, massaged raw kale leaves tossed in a delicious maple-lemon dressing. The recipe is based on the popular Erewhon Market kale salad.
Try this Arugula Mushroom Salad with Walnuts and Balsamic Dressing if dark leafy greens are a dietary favorite. This easy elegant dish complements a dinner party or a weeknight dinner.
Chicken Leek Risotto features kale wilted in near the end of cooking as a counterpoint to the lush taste and creamy texture of the rice dish.
Simple Balsamic Sauteed Kale
Equipment
- 10-inch skillet
- Measuring spoons optional (estimates are fine for this recipe)
Ingredients
- 3 ounces Lacinto (dino) kale about half a bunch
- 1⅓ Tablespoons olive oil extra virgin
- salt Kosher, to taste
- 1 teaspoon garlic minced, from 1 fat clove or 2 small ones
- ⅛ teaspoon red pepper flakes optional
- 2 teaspoons white balsamic vinegar
Instructions Start Cooking
- Wash hands thoroughly, lathering with soap, and rinsing under running water.
- Wash and dry kale. Place on cutting board and remove the center rib from each leaf.Stack about four ribless leaves and slice across, cutting into short ribbons.3 ounces Lacinto (dino) kale
- Heat oil in a medium skillet or sauté pan, and add kale. Sauté kale until briefly, coating with oil. 1⅓ Tablespoons olive oil
- Sprinkle with salt, red pepper flakes ( if using), and garlic. Cook, stirring frequently, until the garlic is fragrant and the kale begins to wilt.salt ⅛ teaspoon red pepper flakes 1 teaspoon garlicsalt
- Pour the vinegar over the kale, (I add a splash directly from the bottle) and cook for another minute or longer, stirring, until kale is tender, wilted and pliable. 2 teaspoons white balsamic vinegar
- Serve the warm kale in a grain bowl, drizzled with your favorite sauce, or place it beneath grilled boneless chicken, pork tenderloin, salmon, or a portobello mushroom.
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