Heart-Healthy Couve Refogada
Experience a nutritious twist on a beloved Brazilian classic with this Heart-Healthy Couve Refogada recipe! Crafted with tender kale leaves, aromatic garlic, and a luscious drizzle of extra-virgin olive oil, this dish is elevated with a splash of low-sodium vegetable broth and a zesty squeeze of fresh lemon juice for a vibrant, flavorful finish. A sprinkling of dried oregano, freshly ground black pepper, and red pepper flakes adds a delightful depth, perfectly balancing the dish's savory and fresh notes. Ready in just 25 minutes, this quick and easy sautéed kale recipe is not only rich in nutrients but also light on sodium, making it an excellent choice for those seeking a wholesome side dish that pairs beautifully with any heart-conscious meal. Ideal for a healthy lifestyle, this couve refogada is as delicious as it is good for you!
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Ingredients
- 500 grams kale leaves
- 2 tablespoons extra-virgin olive oil
- 3 units garlic cloves
- 1 teaspoon dried oregano
- 1 tablespoon fresh lemon juice
- 60 milliliters low-sodium vegetable broth
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon red pepper flakes
Directions
Step 1
1. Wash the kale leaves thoroughly under running water to remove any dirt or sand. Pat them dry with a clean kitchen towel.
Step 2
2. Remove the tough stems from the kale leaves and slice the leaves into thin strips.
Step 3
3. Peel and mince the garlic cloves.
Step 4
4. Heat the extra-virgin olive oil in a large skillet over medium heat.
Step 5
5. Add the minced garlic to the skillet, and sauté for about 1 minute until it becomes fragrant, but not browned.
Step 6
6. Add the thinly sliced kale strips to the skillet, tossing them gently to coat with the olive oil and garlic.
Step 7
7. Pour in the low-sodium vegetable broth to help steam the kale and add the dried oregano.
Step 8
8. Continue to sauté the kale for 5-7 minutes, stirring occasionally until the kale is wilted and tender but still bright green.
Step 9
9. Add the freshly ground black pepper and red pepper flakes, adjusting the seasoning to taste.
Step 10
10. Drizzle the fresh lemon juice over the sautéed kale before serving to add brightness and a touch of acidity.
Step 11
11. Serve warm as a side dish to complement your heart-healthy meal.
Nutrition Facts
| Serving size | 614.3 grams (614.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 512 |
| Total Fat 31.70g | 41% |
| Saturated Fat 4.50g | 23% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 0mg | 0% |
| Sodium 225mg | 10% |
| Total Carbohydrate 51.10g | 19% |
| Dietary Fiber 10.80g | 39% |
| Total Sugars 4.40g | |
| Protein 22.60g | 45% |
| Vitamin D 0IU | 0% |
| Calcium 790mg | 61% |
| Iron 12mg | 67% |
| Potassium 2592mg | 55% |
Source of Calories