Friday, March 2, 2012

LCHF Sauteed Kale Recipe and Tips on Cooking Kale

Check out the ribs on that baby.
I am all about the kale, people.  

Check out these recipes that I found online for Kale (chips), Kale (salad), and More Kale (sauteed).  Last night I made sauteed kale - I just winged it.  It was a success! 

Here are a couple of pointers for cooking kale: 

This plant is tough.  The ribs of the leaves are just not going to break down with fast cooking methods like a sautee, so they have to go.  I bought a whole bunch of kale yesterday, and just used the top leaves of the bunch (essentially, giving it a 6" haircut or so).  I removed the ribs, rolled the kale and did a fine chiffonade.  This is a good technique for getting very thin kale ribbons.  I gave the ribbons a quick rinse with tap water, shook out the excess water, but left some drops clinging to the leaves.  The extra moisture helped the kale steam when they it was first added to the hot pan, softening the plant a bit.  When the water evaporated (pretty quickly), the kale fried up in the buttery goodness that was in the pan. Yummy.

Here's my quickie recipe:

Kate's Sauteed Kale
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1/2 tsp chili flakes
  • 1 clove garlic, finely minced
  • 3 cups of kale, chopped into a fine chiffonade
    1/2 tsp lemon zest
  • 1 tsp salt (or to taste)
  1. Melt butter and olive oil over medium-high heat in a large skillet.
  2. Add chili flakes and garlic to the melted fat, and cook until garlic is softened but not brown.
  3. Add kale to pan, and toss to coat in the melted fat. 
  4. Add lemon zest and salt to kale, and toss to combine.
  5. Sautee kale for 3-5 minutes.  The kale should be vibrant green, and slightly softened.  Serve!
I served this kale with garlic-y, parmesan crusted, butter fried, wild-caught haddock.  It was really delicious! 

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