Seasonal: Caprese Kale Sauté
By Isabel Smith, MS, RD, CDN
Kale makes for a great side or main dish because it is packed with fiber, vitamin K that helps with blood clotting, folic acid, vitamin C, and is a good source of calcium. Adding different vegetables to your kale can be a great way to dress up your recipe.
This recipe incorporates garlic and cooked tomatoes. Garlic is packed with antioxidants which are important for fighting the cell-damaging agents called free radicals that can damage cells in your body. The cooked tomatoes in this recipe are rich in lycopene, another powerful antioxidant. Lycopene has been found to be important in preventing heart disease and possibly cancer. The garlic and tomatoes help to make this dish healthy, delicious and satisfying.
Ingredients
- 1 tsp (5 ml) olive oil
- 2 cloves garlic, chopped
- 1/3- 1/2 (60 g) cup cherry tomatoes- halved
- 2 cups (2 large handfuls) kale (Tuscan cabbage), off the stem
- Dash of sea salt and pepper to taste
- 1/2 tsp (2.5 ml) dried basil
Directions
- Warm a sauté pan over medium heat and add the olive oil.
- Add the chopped garlic and tomatoes.
- Once the tomatoes and garlic are soft – about 7 minutes – add the kale (Tuscan cabbage) to the pan and stir ingredients together in the heated pan.
- Cover the pan and continue to cook ingredients for about 5 minutes or until the kale is cooked but not wilted.
- Add salt, pepper, and basil to the pan and mix the ingredients together in the sauté pan.
- Remove pan from heat, serve, and enjoy!
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Calories: 60
Fat: 3g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 30mg
Carbohydrates: 9g
Fiber: 2g
Sugars: 1g
Protein: 3g