Garlicky kale
Kale wilted in olive oil with plenty of garlic, a little chili and lemon. Serves 2.
- Hands-on
- 14 min
- Total time
17 min, show breakdown
- Prep 8 min
- Cook 6 min
- Clean up 3 min
- Pans
- 1
- Ingredients
- 6
- Cost/serving
- $1.56
Per serving
- Calories
- 104
- Protein
- 3.2 g
- Fiber
- 4.3 g
- Net carbs
- 2.2 g
- Fat
- 8.3 g
High in (% Daily Value per serving): Vitamin K 329%, Vitamin C 109%, Vitamin A 27%, Riboflavin (B2) 27%, Calcium 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 bunch kale (200 g)
Same amount as: about 9½ cups.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
3 cloves garlic, smashed (9 g)
Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.
- 1 pinch crushed red pepper flakes (0.3 g)
2 tbsp water (30 g)
Same amount as: 30 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
- salt, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Two bunches fill a 30 cm pan. Add the second one a handful at a time as the first wilts.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (134 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 104 | ||
| Total fat | 8.3 g | 11% | |
| Saturated fat | 1.1 g | 6% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 209 mg | 9% | |
| Total carbohydrate | 6.5 g | 2% | |
| Dietary fiber | 4.3 g | 15% | |
| Total sugars | 1.2 g | ||
| Net carbs† | 2.2 g | ||
| Protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 263 mg | 20% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 377 mg | 8% | |
| Vitamin A | 244 mcg | 27% | |
| Vitamin C | 98 mg | 109% | |
| Vitamin E | 1.7 mg | 11% | |
| Vitamin K | 394 mcg | 329% | |
| Thiamin (B1) | 0.12 mg | 10% | |
| Riboflavin (B2) | 0.35 mg | 27% | |
| Niacin (B3) | 1.2 mg | 8% | |
| Vitamin B6 | 0.21 mg | 12% | |
| Folate | 64 mcg | 16% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 35 mg | 8% | |
| Zinc | 0.45 mg | 4% | |
| Selenium | 1.6 mcg | 3% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Pull the leaves off the thick stems and throw the stems away. Tear the leaves into bite-size pieces. Wash and shake dry.
Slice the garlic thin.
Heat the oil in the pan on medium for 1 minute. Add the garlic and pepper flakes. Stir for 30 seconds.
Done looks like: Garlic smells strong and is starting to turn pale gold. Add the kale and the water. Turn it with the spatula for 4–5 minutes.
Done looks like: Dark green, soft and shiny. Water gone. Turn off the heat. Add the lemon juice and salt.
Equipment
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Tough, chewy leaves | Stems left in, or not cooked long enough. | Strip out every stem, and cook until the leaves are soft. |
| Bitter, brown garlic | Garlic cooked too long before the kale went in. | Have the kale ready next to the pan and add it after 30 seconds. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.