Heart-Healthy Couve Refogada
Elevate your healthy eating game with this vibrant and flavorful Heart-Healthy Couve Refogada recipe, a nutritious twist on a classic Brazilian dish. Packed with nutrient-dense kale, this quick and easy side dish is sautéed with aromatic garlic, extra-virgin olive oil, and a splash of low-sodium vegetable broth to ensure tender, perfectly wilted greens every time. Enhanced with a zesty drizzle of fresh lemon juice, a pinch of red pepper flakes for subtle heat, and a touch of dried oregano, this dish comes together in just 25 minutes. Perfect for those seeking heart-healthy recipes rich in fiber and antioxidants, Couve Refogada pairs beautifully with lean proteins or whole-grain sides for a wholesome meal. Make this vibrant kale recipe your new go-to for a delicious and easy-to-prepare veggie accompaniment!
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Recipe Information
Ingredients
- 500 grams kale leaves
- 2 tablespoons extra-virgin olive oil
- 3 units garlic cloves
- 1 teaspoon dried oregano
- 1 tablespoon fresh lemon juice
- 60 milliliters low-sodium vegetable broth
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon red pepper flakes
Instructions
1. Wash the kale leaves thoroughly under running water to remove any dirt or sand. Pat them dry with a clean kitchen towel.
2. Remove the tough stems from the kale leaves and slice the leaves into thin strips.
3. Peel and mince the garlic cloves.
4. Heat the extra-virgin olive oil in a large skillet over medium heat.
5. Add the minced garlic to the skillet, and sauté for about 1 minute until it becomes fragrant, but not browned.
6. Add the thinly sliced kale strips to the skillet, tossing them gently to coat with the olive oil and garlic.
7. Pour in the low-sodium vegetable broth to help steam the kale and add the dried oregano.
8. Continue to sauté the kale for 5-7 minutes, stirring occasionally until the kale is wilted and tender but still bright green.
9. Add the freshly ground black pepper and red pepper flakes, adjusting the seasoning to taste.
10. Drizzle the fresh lemon juice over the sautéed kale before serving to add brightness and a touch of acidity.
11. Serve warm as a side dish to complement your heart-healthy meal.
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 224 mg | 10% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 4.4 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 790 mg | 61% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2592 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
