Sauteed Kale & Garlic

In a pursuit to lower cholesterol, I’ve been forced to introduce food types into my diet I wouldn’t normally consider. Kale is one of them. I’ve used kale to make protein shakes and stuff pasta shells , but I’ve never tried it as a salad or side dish.

Everything I have read about kale gives it a thumbs-up. In fact, it’s being called the new beef because of its high protein and iron value.  One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. And it doesn’t end there. It helps to lower cholesterol, aids in digestions, filled with anti-oxidants and loaded with calcium. It packs a powerful punch in the nutritional arena.

Here is a quick and easy way to incorporate kale into a meal as a green side dish. Just be sure you are using fresh kale. Droopy, saggy leaves is an indicator the kale has seen better days.

The same is true of garlic gloves. If they feel and look rubbery, don’t buy them.

Vegetable broth is a great liquid to use when sauteing vegetables. It’s adds nutritional value with no calories or fat.

The ingredients for this side dish are simple and the total cook/prep time is 15 minutes. You will want to serve hot, though leftovers could be reheated on the stove top.


  • 1 1/2 pound kale leaves coarsely chopped (you can use the stems if you like, but I find them a little to bitter and fibrous for my liking. Save them for soups.)
  • 3 tablespoons olive oil
  • 2 cloves garlic, crushed and diced
  • 1/2 cup vegetable broth
  • Salt & pepper to taste
  • Balsamic vinegar to taste

Rinse kale, remove stems. With a knife, remove the stem portion the runs up the back side of the leaf. Coarsely chop the leaves and set aside. Crush the garlic cloves, remove skin and dice.

Heat olive oil in a deep skillet or large saucepan over medium heat. Add garlic and cook until tender, but not browned. Turn heat up to high, add the vegetable stock and kale and toss. Cover and cook for 5 minutes.

Remove cover from pan and continue to cook until all the liquid has evaporated, stirring often. Season and add vinegar. Plate and serve.


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