Healthy Food Recipes: Lacinato Kale

Prep Time: 10 minutes

Cook Time: 15 minutes

Additional Time: 5 minutes

Total Time: 30 minutes

Servings: 4

Ingredients:

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

Steps to Cook:

1. Prepare the Kale:

   • Wash the lacinato kale thoroughly and pat it dry with paper towels.
   • Remove the tough stems by holding the leaf at the base and sliding your fingers up the stem to remove it.
   • Chop the kale leaves into bite-sized pieces.

2. Sauté the Garlic:

   • In a large skillet, heat the olive oil over medium heat.
   • Add the minced garlic and cook for 1-2 minutes, stirring frequently, until fragrant and lightly golden.

3. Cook the Kale:

   • Add the chopped kale leaves to the skillet and toss to coat with the garlic-infused oil.
   • Pour in the vegetable or chicken broth and bring the mixture to a simmer.
   • Cover the skillet with a lid and cook for 5-7 minutes, or until the kale is tender but still bright green.

4. Season and Serve:

   • Remove the lid and stir in the lemon juice and red pepper flakes (if using).
   • Season with salt and freshly ground black pepper to taste.
   • If desired, sprinkle the grated Parmesan cheese over the cooked kale.
   • Serve the sautéed lacinato kale warm, as a side dish or as a topping for other meals.

Cook’s Note:

• Lacinato kale, also known as Tuscan kale or dinosaur kale, is a variety of kale that has long, dark green, slightly bumpy leaves. It has a slightly sweeter and more delicate flavor compared to other kale varieties.
• If the kale leaves seem tough or fibrous, you can massage them with a bit of olive oil or lemon juice before cooking to help soften them.
• For a heartier meal, you can add cooked chickpeas, white beans, or grilled chicken to the sautéed kale.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.

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