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Quick Kale Saute

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“A healthy, quick meal to throw together, especially useful if you don't feel like cooking. If you can find Italian Toscano kale please try it! The Toscano kale can usually be found at farmers' markets or specialty grocery stores, or if you're lucky it can be found at your local supermarket. I give two versions of this recipe for ease in cooking when you have limited ingredients on hand. Serve the kale over hot cooked brown rice or whole grain pasta for a filling meal. Our favorite topping on kale is the splendid copy cat Tahini Goddess Salad Dressing.”

Ingredients Nutrition


  1. Begin by thoroughly rinsing the kale to remove any sand or grit. (For good results use a salad spinner to rinse the kale.) Remove the kale ribs by slicing down each side of rib with sharp knife. Chop kale coarsely. Set aside.
  2. Heat a skillet on medium heat with 1 teaspoon of oil of your choice as indicated in the two recipe versions above. Do not let oil smoke.
  3. Brown the nuts carefully in the oil for about 1 1/2 minutes or until light golden. Do not let nuts burn. Remove 1/2 tablespoon of the nuts on paper towel and set aside for garnish.
  4. Now saute the garlic for one minute along with the nuts then add the bell pepper and cook another minute.
  5. Add onions and oregano, tossing to coat with oil for another 1 minute. Next add the chopped kale with 1 tablespoon of water or stock. The kale may not fit into the pan very well, but after only a few minutes it will cook down.
  6. Saute the kale mixture just until wilted but not slimy, about another.
  7. 2-3 minutes, until water has evaporated. Season kale mixture with salt and pepper.
  8. Drizzle with a litte bit of lemon juice or lime juice, depending on your recipe.
  9. Transfer kale to serving platter and garnish with reserved nuts and lemon or lime wedges. Serve with brown rice or pasta with the suggested topping if desired.

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