Italian Kale

Bring a touch of rustic Italian charm to your table with this vibrant and flavorful Italian Kale recipe. Perfectly sautéed in aromatic olive oil infused with thinly sliced garlic and a hint of red pepper flakes, this dish strikes the ideal balance of earthiness and subtle heat. A drizzle of white wine vinegar brightens the tender kale, while optional parmesan cheese adds a luscious, savory finish. Ready in just 20 minutes, this healthy and versatile side dish is as nutrient-packed as it is delicious. Whether you're pairing it with roasted meats, pasta dishes, or enjoying it on its own, this Italian-inspired kale recipe is a simple, satisfying way to elevate your greens.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 bunch kale
• 3 tablespoons olive oil
• 3 pieces garlic cloves
• 0.5 teaspoons red pepper flakes
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 teaspoon white wine vinegar
• 2 tablespoons parmesan cheese (optional, for garnish)

Directions

Step 1

Rinse the kale thoroughly under cold running water and pat it dry with a clean towel. Remove the tough stems and chop the leaves into bite-sized pieces.

Step 2

Peel the garlic cloves and slice them thinly.

Step 3

Heat the olive oil in a large skillet or sauté pan over medium heat.

Step 4

Add the sliced garlic to the pan and cook for 30 seconds to 1 minute, stirring often, until it becomes fragrant but not browned.

Step 5

Stir in the red pepper flakes and cook for an additional 15 seconds to release their flavor.

Step 6

Add the chopped kale to the skillet in batches, stirring to coat the leaves in the garlic oil. If needed, add a splash of water to help wilt the kale as you go.

Step 7

Season the kale with salt and black pepper, and continue to sauté for 5-7 minutes, or until the kale is tender but still bright green.

Step 8

Drizzle the white wine vinegar over the kale and stir to combine. Taste and adjust the seasoning, if necessary.

Step 9

Transfer the cooked kale to a serving dish and, if desired, sprinkle grated parmesan cheese on top before serving.

Nutrition Facts

Serving size	270.7 grams (270.7g)

Amount per serving	% Daily Value*
Calories	526

Total Fat 48.00g	62%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 5.30g
Cholesterol 6mg	2%
Sodium 1441mg	63%
Total Carbohydrate 13.30g	5%
Dietary Fiber 9.00g	32%
Total Sugars 1.70g
Protein 10.50g	21%

Vitamin D 0IU	0%
Calcium 638mg	49%
Iron 4mg	21%
Potassium 773mg	16%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 81.9%

Protein: 8.0%

Carbs: 10.1%