Healthy Food Recipes: Italian Kale

Prep Time: 15 minutes

Cook Time: 30 minutes

Additional Time: 5 minutes

Total Time: 50 minutes

Servings: 4

Ingredients:

• 1 bunch of kale, stems removed and leaves chopped
• 2 tablespoons olive oil
• 1 onion, diced
• 3 cloves of garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Steps to Cook:

1. Wash and prepare the kale: Remove the tough stems from the kale leaves and chop the leaves into bite-sized pieces.

2. Sauté the onion and garlic: In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for 3-5 minutes, until the onion is translucent. Add the minced garlic and sauté for an additional minute, until fragrant.

3. Add the kale and tomatoes: Add the chopped kale to the skillet and sauté for 2-3 minutes, until the kale begins to wilt. Pour in the can of diced tomatoes, including the juices.

4. Simmer the mixture: Add the vegetable broth, dried oregano, dried basil, and red pepper flakes (if using) to the skillet. Stir to combine. Bring the mixture to a simmer, then reduce the heat to medium-low and let it simmer for 20-25 minutes, or until the kale is tender and the flavors have melded.

5. Season and serve: Once the kale is tender, season the dish with salt and black pepper to taste. If desired, sprinkle the grated Parmesan cheese over the top.

Cook’s Note:

• For a heartier meal, you can add cooked Italian sausage or chickpeas to the dish.
• If you prefer a less acidic flavor, you can use crushed tomatoes instead of diced tomatoes.
• Adjust the amount of red pepper flakes to your desired level of spiciness.
• Serve the Italian kale dish with crusty bread or over cooked pasta or rice for a complete meal.
• This dish can be made in advance and reheated, making it a great option for meal prepping or leftovers.

This Italian kale dish is a delicious and healthy way to incorporate more leafy greens into your diet. The combination of kale, tomatoes, and Italian seasonings creates a flavorful and satisfying meal. The addition of Parmesan cheese adds a touch of creaminess, while the optional red pepper flakes provide a subtle heat.

The prep time is relatively quick, taking only 15 minutes to wash and chop the kale, dice the onion, and mince the garlic. The cooking time is slightly longer, at 30 minutes, as the kale needs time to simmer and become tender. However, the total time, including the additional 5 minutes for serving, is just 50 minutes, making it a great option for a weeknight dinner.

One of the best things about this recipe is its versatility. You can easily customize it to your liking by adding different proteins, such as Italian sausage or chickpeas, or by adjusting the spice level with the red pepper flakes. The dish also pairs well with a variety of sides, from crusty bread to cooked pasta or rice.

For meal prepping or leftovers, this Italian kale dish is a fantastic choice. It reheats well and can be enjoyed throughout the week, making it a convenient and healthy option for busy schedules.

Overall, this Healthy Food Recipes: Italian Kale dish is a delicious and nutritious way to incorporate more leafy greens into your diet. With its bold flavors and simple preparation, it’s sure to become a new favorite in your household.