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Make a healthy side dish of kale and garlic sauté by following this recipe.




  • 1/2 pound fresh kale, thoroughly washed and shaken dry
  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, chopped
  • 1/2 medium onion, chopped
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon Kosher salt, optional



  1. Cut tough or damaged stems from kale and discard. Separate remaining stems from leaves. Cut stems into 1 inch pieces. Roll leaves and slice into ribbons.
  2. Heat oil in a large skillet over medium heat. When hot, add onion, pepper and chopped Kale stems. Cover and cook 3 to 4 minutes, stirring occasionally, until onions are translucent. Add garlic and cook 1 minute. Add sliced leaves, recover pan and cook another 3 to 5 minutes.  If pan seems too dry add 1 to 2 tablespoons of water. Stop cooking when leaves are wilted and bright green. Season with salt if using.


Serves 4


Nutrition Facts (with Salt)    
Serving Size: 1    
Servings per Recipe: 4    
Amount per Serving    
Calories: 67    
Calories from Fat: 36    
  % Daily Value *  
Total Fat: 4 g 6%  
Saturated Fat: 1 g 3%  
Cholesterol: 0 g 0%  
Sodium: 260 mg 11%  
Total Carbohydrate: 8 g 3%  
Dietary Fiber: 2 g 6%  
Protein: 2 g 4%  
Vitamin A 101%  
Vitamin C 116%  
Calcium 8%  
Iron 7%  

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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