Lacinto Kale Recipe

Prep Time: 15 minutes

Cook Time: 25 minutes

Additional Time: 0 minutes

Total Time: 40 minutes

Servings: 4

Ingredients:

• 1 bunch lacinto kale, stems removed and leaves chopped (about 8 cups)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 teaspoon red pepper flakes (optional)
• 1/4 cup low-sodium chicken or vegetable broth
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 tablespoons grated Parmesan cheese (optional)

Steps to Cook:

1. Prepare the Kale: a. Wash the lacinto kale thoroughly under running water. b. Remove the tough stems by holding the leaf at the base and pulling the leaf away from the stem. c. Chop the kale leaves into bite-sized pieces.

2. Sauté the Kale: a. Heat the olive oil in a large skillet or Dutch oven over medium heat. b. Add the minced garlic and red pepper flakes (if using) to the skillet. Cook for 1 minute, stirring frequently, until fragrant. c. Add the chopped kale leaves to the skillet and toss to coat with the oil and garlic. d. Pour in the broth and cover the skillet with a lid. Cook for 5 minutes, stirring occasionally, until the kale is slightly wilted.

3. Finish the Dish: a. Remove the lid and continue cooking the kale for an additional 5-7 minutes, or until the kale is tender and the liquid has mostly evaporated. b. Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed. c. If desired, sprinkle the grated Parmesan cheese over the sautéed kale just before serving.

Cook’s Note:

• For a more tender texture, you can massage the kale leaves with a bit of olive oil or lemon juice before cooking.
• Adjust the cooking time as needed, depending on the thickness and maturity of the kale leaves.
• Serve the sautéed lacinto kale as a side dish or incorporate it into other recipes, such as pasta, rice dishes, or omelets.
• Leftover kale can be stored in an airtight container in the refrigerator for up to 3 days.

Nutritional Information

This lacinto kale recipe is a nutritious and flavorful side dish that can be enjoyed as part of a balanced diet. Kale is an excellent source of various essential vitamins, minerals, and antioxidants.

Nutrition Facts (per serving):

• Calories: 110
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 260mg
• Total Carbohydrates: 10g
• Dietary Fiber: 3g
• Total Sugars: 1g
• Protein: 4g
• Vitamin A: 560% DV
• Vitamin C: 130% DV
• Calcium: 8% DV
• Iron: 10% DV

The key nutritional benefits of this dish include:

Vitamin A: Kale is an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for maintaining healthy vision, skin, and immune function.

Vitamin C: Kale is rich in vitamin C, an important antioxidant that supports immune system health and collagen production.

Fiber: The fiber content in kale promotes digestive health and can help you feel fuller for longer, potentially aiding in weight management.

Antioxidants: Kale is packed with various antioxidants, including lutein and zeaxanthin, which may help protect against oxidative stress and reduce the risk of chronic diseases.

Versatility: Sautéed lacinto kale can be enjoyed as a side dish or incorporated into a variety of recipes, making it a versatile and nutritious addition to your meal planning.

Remember to adjust the recipe to suit your personal preferences and dietary needs. You can experiment with different seasonings, add-ins, or serving suggestions to make this kale dish your own.

Enjoy the delicious and nourishing benefits of this lacinto kale recipe!