Saturday, February 22, 2014

Heart Healthy Sauteed Kale and Kale Chips

Kale is one of many superfoods. Good for your heart and helps to decrease your risk of cancer among many other benefits. When my monthly challenge of gathering more info on different things comes up, I will definitely be doing a post about kale, but for now, just a recipe for yummy yummy sauteed kale. This is the first time I ever made kale this way. I usually just make it as a salad, add it to smoothies, or juice it, but tonight I decided to try it sauteed and also made some kale chips, both of which were very yummy.

Kale Chips

  • Kale: I only used approximately 3 stems worth of kale, torn off in small pieces. 
  • Olive oil: a tbsp or 2
  • salt and pepper to taste ( I chose to use seasoned salt)
  • Preheat oven to 300 deg
  • Place all ingredients in a bag and shake it up. You can massage the kale in the bag to get the oil all over it.
  • Place in a single layer on a cookie sheet and bake 10-15 min. Start checking it after 10 min. You want the edges to get crispy but you want to take them out when you start to see one or two brown chips.

Sauteed Kale

  • 1 bunch of curly leaf kale (about 6-8 leaves) grossly chopped, you can choose to chop the stems or remove them. I chose to remove them.
  • 2-3 cloves garlic, minced
  • about 1/4 cup red onion, minced
  • 1/2 red pepper, diced
  • 1/2 orange pepper, diced
  • 2-3 tbsp olive oil
  • 1/2 cup water
  • salt and pepper to taste
  • In a skillet, heat the olive oil over med-high heat. Add the garlic, onion and peppers and saute for a minute or two. 
  • Add the kale and the water. Place the cover on and let sit 30-60 sec so the kale starts to wilt some and you can stir it up.
  • Stir the kale with the garlic, onion and peppers.
  • Replace cover and let cook for 2-3 minutes.
  • Remove cover and cook until the water has evaporated. Stir often. 
  • Add salt and pepper to taste and enjoy :)
The sauteed kale takes about 5 minutes total to cook. I added half the kale and let it wilt some so I could stir and then added the second half of the kale. 

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