Heart-Healthy Sauteed Kale with Garlic and Lemon
Elevate your greens game with this vibrant Heart-Healthy Sautéed Kale with Garlic and Lemon recipe! Packed with nutrition and flavor, this quick and easy dish takes just 20 minutes to prepare, making it the perfect addition to your busy weeknight dinner routine. Fresh kale is gently sautéed with fragrant garlic and simmered in low-sodium vegetable broth, creating a tender, soul-soothing side dish. A drizzle of fresh lemon juice at the end adds a zesty brightness that complements the earthy greens beautifully. Finished with a hint of sea salt and ground black pepper, this plant-based recipe is rich in vitamins and antioxidants while keeping sodium low for heart health. Ideal as a wholesome side for roasted proteins or grain bowls, this light yet satisfying dish will become a staple in your healthy cooking repertoire!
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Recipe Information
Ingredients
- 1 bunch fresh kale
- 3 medium fresh garlic cloves
- 1 medium fresh lemon
- 2 tablespoons extra-virgin olive oil
- 0.25 cup low-sodium vegetable broth
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon sea salt
Instructions
Rinse the kale thoroughly under cold water to remove any dirt. Trim the stems and tough center ribs from each leaf. Chop the leaves into bite-sized pieces and set aside.
Peel and thinly slice the garlic cloves.
Halve the lemon and juice it into a small bowl. Set aside the lemon juice.
In a large skillet, heat the extra-virgin olive oil over medium heat.
Add the sliced garlic to the skillet and sauté for about 1 minute, or until it becomes fragrant but not browned.
Add the chopped kale to the skillet, gently stirring to combine with the garlic.
Pour in the low-sodium vegetable broth, then cover the skillet with a lid. Allow the kale to steam and wilt, stirring occasionally, for about 5 minutes.
Remove the lid, reduce the heat to low, and continue cooking until the liquid has mostly evaporated, another 3-4 minutes.
Season the sautéed kale with the ground black pepper and sea salt, adjusting to taste.
Drizzle the fresh lemon juice over the kale just before serving, ensuring an even coating to brighten the flavors.
Serve immediately as a nutritious side dish.
Nutrition Facts
Calories |
354 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.2 g | 36% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 731 mg | 32% | |
| Total Carbohydrate | 27.1 g | 10% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 3.4 g | ||
| Protein | 7.7 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 558 mg | 43% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 905 mg | 19% | |
*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.
