Quick Sautéed Kale with Garlic and Chiles
This super quick sautéed kale comes together in just 15 minutes (including chopping)! I think it’s the best way to cook kale and yep, it’s actually super delicious because I show you how to neutralize any bitter flavors in the kale using actual food science.
Ingredients
- 1 large bunch kale curly or Tuscan whatever you prefer
- 2 tablespoons extra virgin olive oil don't skimp!
- 3 cloves garlic sliced, omit for low FODMAP
- ¼ teaspoon dried chile flakes optional but yummy
- ¼ teaspoon salt plus more to taste
Sensitive to bitter? Try one of these hacks
- 1 squeeze fresh lemon juice
- 1 teaspoon maple syrup
Instructions
- Pull the kale leaves off of the stems. Finely dice the stems and chop or tear the leaves into bite sized pieces.
- Heat the olive oil in a large skillet over medium heat and add the kale stems. Cook, stirring occasionally, for 3 minutes to help soften.
- Add the garlic and the chile flakes and stir constantly for one minute, to help enhance their flavour.
- Now add the kale with a splash of water - maybe 2 tablespoons - and stir until just wilted, about 3-5 minutes.
- Take the skillet off the heat, sprinkle with salt and stir through. Taste and adjust salt. Or maple syrup or lemon if needed (I typically don't)
Notes
Low FODMAP variation: in place of the garlic, you could swap in some green onion tops OR use a low FODMAP garlic-flavoured olive oil, like FODY foods.
Have leftovers? They'll keep well in the fridge for a day or two.