Healthy Food Recipes: Dino Kale

Prep Time: 10 minutes

Cook Time: 20 minutes

Additional Time: 5 minutes

Total Time: 35 minutes

Servings: 4

Ingredients:

• 1 bunch of dino kale (also known as Lacinato or Tuscan kale), stems removed and leaves chopped
• 2 tablespoons olive oil
• 3 cloves of garlic, minced
• 1/4 teaspoon red pepper flakes (optional)
• 1/4 cup low-sodium vegetable or chicken broth
• 2 tablespoons lemon juice
• Salt and black pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Steps to Cook:

1. Prep the kale: a. Rinse the dino kale leaves under cold water and pat them dry with a clean kitchen towel or paper towels. b. Remove the tough stems from the leaves by holding the stem end and running your fingers down the stem to strip the leaves off. c. Chop the kale leaves into bite-sized pieces.

2. Cook the kale: a. In a large skillet or sauté pan, heat the olive oil over medium heat. b. Add the minced garlic and red pepper flakes (if using) to the pan. Cook for about 1 minute, stirring constantly, until the garlic is fragrant but not browned. c. Add the chopped dino kale leaves to the pan. Sauté the kale, stirring frequently, for about 5 minutes or until the leaves are wilted and tender. d. Pour in the vegetable or chicken broth and continue cooking for another 5-7 minutes, or until the kale is very tender. e. Remove the pan from the heat and stir in the lemon juice. Season with salt and black pepper to taste.

3. Serve: a. Transfer the cooked dino kale to a serving bowl. b. If desired, top the kale with grated Parmesan cheese. c. Serve the dino kale warm or at room temperature.

Cook’s Note:

• Dino kale, also known as Lacinato or Tuscan kale, is a variety of kale that has long, narrow, and deeply ribbed leaves. It has a slightly sweeter and more tender texture compared to other kale varieties.
• If you prefer a more tender kale, you can add a splash of water or broth to the pan and cover it with a lid during the cooking process. This will help steam the kale and make it even more tender.
• For a heartier meal, you can serve the dino kale as a side dish or incorporate it into other dishes, such as pasta, rice bowls, or omelets.
• This recipe is versatile and can be customized to your taste. You can add other vegetables, such as diced onions or cherry tomatoes, or use different herbs and spices to vary the flavor profile.
• Dino kale is a nutrient-dense leafy green that is high in vitamins A, C, and K, as well as fiber and antioxidants. Incorporating it into your diet is a great way to boost your overall health.

---