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Sautéed Kale Salad Recipe

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In this post I’m sharing a Sautéed Kale Salad Recipe.

Kale is considered one of the “super foods” of the world. A deep leafy green, kale is lutein rich, an important nutrient for eye health. Kale, like other healthy greens, are high in antioxidants.

This super healthy vegetable, kale can be eaten raw in salads or cooked. For many southern cooks, kale greens are prepared similar to collard greens. This recipe is a healthier option for a sautéed dish that can be eaten as a meal or used as a side dish.

Ingredients

  • 2 tbs Olive Oil
  • 1 Clove of Garlic, minced
  • 1 Small Onion, diced
  • 8 oz Kale, chopped
  • 1/2 c Shredded Carrots
  • 1/2 c Grape Tomatoes
  • 1/4 tsp Kosher Salt
  • Cracked Black Pepper
  • Heavy Pinch of Red Pepper Flakes
  • 1/4 c Chicken Stock
  • 1 tsp Red Wine Vinegar
  • 1 tsp Soy Sauce

Heat a large skillet over medium heat. Add olive oil and garlic while heating. The garlic will infuse the olive oil with flavor.

Add the diced onion and saute 3 to 4 minutes until it begins to soften.

Add chopped kale greens. It will look like a lot of kale but it will cook down, a lot. Add carrots and grape tomatoes.

Season with salt, pepper and red pepper flakes.

In a measuring cup mix chicken stock, red wine vinegar, and soy sauce. Pour over kale.

Saute for 5 minutes.

You’ll have a flavorful hot salad for lunch or serve as a side dish with your evening meal.

 
Sauteed Kale Salad - Super Food - Healthy

Sautéed Kale Salad Recipe

Let’s make this Sautéed Kale Salad Recipe.

Yield: 1 Salad

Sautéed Kale Salad Recipe

Sauteed Kale Salad - Super Food - Healthy

A nutritious and healthy sautéed kale salad meal.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 2 tbs Olive Oil
  • 1 Clove of Garlic, minced
  • 1 Small Onion, diced
  • 8 oz Kale, chopped
  • 1/2 c Shredded Carrots
  • 1/2 c Grape Tomatoes
  • 1/4 tsp Kosher Salt
  • Cracked Black Pepper
  • Heavy Pinch of Red Pepper Flakes
  • 1/4 c Chicken Stock
  • 1 tsp Red Wine Vinegar
  • 1 tsp Soy Sauce

Instructions

  1. Heat a large skillet over medium heat. Add olive oil and garlic while heating. The garlic will infuse the olive oil with flavor.
  2. Add the diced onion and sauté 3 to 4 minutes until it begins to soften.
  3. Next, add the chopped kale greens. It will look like a lot of kale but it will cook down, a lot. Add carrots and grape tomatoes.
    Season with salt, pepper and red pepper flakes.
  4. In a measuring cup mix chicken stock, red wine vinegar, and soy sauce. Pour over kale. Sauté for 5 minutes.

Nutrition Information:

Yield:

1

Serving Size:

1

Amount Per Serving: Calories: 406Total Fat: 29gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 24gCholesterol: 2mgSodium: 1062mgCarbohydrates: 33gFiber: 9gSugar: 11gProtein: 9g

See it at:
Full Plate Thursday
Meal Plan Monday
Weekend Potluck

Sautéed Kale Salad Recipe

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Meet Julia

Author of Julia's Simply Southern

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Lisa

Monday 13th of February 2017

Yum! Definitely making this one!

Julia's Simply Southern

Tuesday 14th of February 2017

I hope you enjoy it Lisa!

Miz Helen

Tuesday 7th of February 2017

We will just love this salad, it looks so good! I really appreciate you sharing with us at Full Plate Thursday, hope you have a great day and hope to see you again soon!Miz Helen