Garlic Kale

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Garlic Kale

Fresh greens and a handful of pantry-friendly items are all you need for a super delish side dish that’s ready in about 15 minutes.

Ingredients

Servings   6   Serving Size   1/2 cup

  • 2 teaspoons canola, corn, or olive oil
  • 1 cup chopped onion
  • 1 tablespoon bottled minced garlic OR
  • 6 medium garlic cloves, minced
  • 1/2 cup plain dry bread crumbs
  • 8 ounces packaged chopped fresh kale (about 5 cups)
  • 1/2 cup fat-free, low-sodium chicken or vegetable broth
  • Red hot pepper sauce to taste (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet, heat the oil over medium heat. Cook the onion for 3 minutes, stirring frequently.
  2. Stir in the garlic. Increase the heat to medium high. Cook for 30 seconds, stirring frequently.
  3. Stir in the bread crumbs. Cook for 3 minutes, stirring frequently. Transfer to a small bowl.
  4. In the same skillet, stir together the kale and broth.
  5. Reduce the heat to medium. Cook, covered, for 6 minutes, stirring occasionally.
  6. Stir in the bread crumb mixture. Sprinkle with the hot-pepper sauce.

Nutrition Facts

Garlic Kale

CaloriesCalories

81 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

2g Per Serving

Cost Per ServingCost Per Serving

$0.75

Nutrition Facts

Calories 81
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 89 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g
Sugars 2 g
Protein 3 g

Dietary Exchanges
1/2 starch, 1 vegetable, 1/2 fat

 

Fresh greens and a handful of pantry-friendly items are all you need for a super delish side dish that’s ready in about 15 minutes.

Nutrition Facts

Garlic Kale

CaloriesCalories

81 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

2g Per Serving

Cost Per ServingCost Per Serving

$0.75
×
Calories 81
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 89 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g
Sugars 2 g
Protein 3 g

Dietary Exchanges
1/2 starch, 1 vegetable, 1/2 fat

Ingredients

Servings   6   Serving Size   1/2 cup

  • 2 teaspoons canola, corn, or olive oil
  • 1 cup chopped onion
  • 1 tablespoon bottled minced garlic OR
  • 6 medium garlic cloves, minced
  • 1/2 cup plain dry bread crumbs
  • 8 ounces packaged chopped fresh kale (about 5 cups)
  • 1/2 cup fat-free, low-sodium chicken or vegetable broth
  • Red hot pepper sauce to taste (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet, heat the oil over medium heat. Cook the onion for 3 minutes, stirring frequently.
  2. Stir in the garlic. Increase the heat to medium high. Cook for 30 seconds, stirring frequently.
  3. Stir in the bread crumbs. Cook for 3 minutes, stirring frequently. Transfer to a small bowl.
  4. In the same skillet, stir together the kale and broth.
  5. Reduce the heat to medium. Cook, covered, for 6 minutes, stirring occasionally.
  6. Stir in the bread crumb mixture. Sprinkle with the hot-pepper sauce.

 


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