Heart-Healthy Sauteed Kale with Garlic and Lemon

Brighten up your plate and boost your heart health with this vibrant and flavorful sautéed kale with garlic and lemon. This quick and easy recipe transforms nutrient-rich fresh kale into a tender, garlicky side dish, perfectly balanced with a zesty squeeze of fresh lemon juice. The addition of low-sodium vegetable broth gently steams the kale, locking in its natural goodness while keeping it light and healthy. A drizzle of extra-virgin olive oil and a pinch of sea salt bring out the full depth of flavor, while the black pepper adds a hint of spice. Ready in just 20 minutes, this simple yet irresistible dish is an ideal accompaniment to your favorite lean proteins or whole grains. Whether you're looking to incorporate more greens into your diet or explore a new way to enjoy kale, this recipe delivers a delightful combination of freshness, nutrition, and heart-healthy ingredients.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 bunch fresh kale
• 3 medium fresh garlic cloves
• 1 medium fresh lemon
• 2 tablespoons extra-virgin olive oil
• 0.25 cup low-sodium vegetable broth
• 0.25 teaspoon ground black pepper
• 0.25 teaspoon sea salt

Directions

Step 1

Rinse the kale thoroughly under cold water to remove any dirt. Trim the stems and tough center ribs from each leaf. Chop the leaves into bite-sized pieces and set aside.

Step 2

Peel and thinly slice the garlic cloves.

Step 3

Halve the lemon and juice it into a small bowl. Set aside the lemon juice.

Step 4

In a large skillet, heat the extra-virgin olive oil over medium heat.

Step 5

Add the sliced garlic to the skillet and sauté for about 1 minute, or until it becomes fragrant but not browned.

Step 6

Add the chopped kale to the skillet, gently stirring to combine with the garlic.

Step 7

Pour in the low-sodium vegetable broth, then cover the skillet with a lid. Allow the kale to steam and wilt, stirring occasionally, for about 5 minutes.

Step 8

Remove the lid, reduce the heat to low, and continue cooking until the liquid has mostly evaporated, another 3-4 minutes.

Step 9

Season the sautéed kale with the ground black pepper and sea salt, adjusting to taste.

Step 10

Drizzle the fresh lemon juice over the kale just before serving, ensuring an even coating to brighten the flavors.

Step 11

Serve immediately as a nutritious side dish.

Nutrition Facts

Serving size	(364.8g)

Amount per serving	% Daily Value*
Calories	354.2

Total Fat 28.2g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 731.1mg	0%
Total Carbohydrate 27.1g	0%
Dietary Fiber 7.5g	0%
Total Sugars 3.4g
Protein 7.7g	0%

Vitamin D 0IU	0%
Calcium 558.0mg	0%
Iron 4.3mg	0%
Potassium 905.2mg	0%

*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: 64.6%

Protein: 7.8%

Carbs: 27.6%