Mediterranean Diet Sauteed Kale with Garlic and Lemon

Brighten up your healthy eating routine with this vibrant Mediterranean Diet Sautéed Kale with Garlic and Lemon, a nutrient-packed dish that’s as flavorful as it is easy to prepare. In just 20 minutes, tender kale leaves are transformed with the richness of extra virgin olive oil, the zing of freshly squeezed lemon juice, and the deep aroma of perfectly sautéed garlic. A touch of sea salt, black pepper, and optional red pepper flakes adds a delightful balance of seasoning, making this recipe a perfect side dish for any meal. Whether you're following a Mediterranean diet or simply looking for a delicious way to incorporate more greens into your diet, this recipe is a quick, wholesome, and flavorful addition to your repertoire.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 bunch kale
• 2 tablespoons extra virgin olive oil
• 3 large garlic cloves
• 1 medium lemon
• 0.5 teaspoon sea salt
• 0.25 teaspoon freshly ground black pepper
• 0.25 teaspoon crushed red pepper flakes (optional)

Directions

Step 1

Start by washing the kale thoroughly under running water. Remove the tough stems and roughly chop the leaves.

Step 2

Peel and finely slice the garlic cloves.

Step 3

Juice the lemon and set aside the juice.

Step 4

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

Step 5

Once the oil is hot, add the sliced garlic and sauté for about 1 minute until fragrant, but not browned.

Step 6

Add the chopped kale to the skillet, stirring well to coat the leaves in the garlic oil.

Step 7

Cook for 5-7 minutes, stirring occasionally, until the kale has wilted and become tender.

Step 8

Season the kale with sea salt, black pepper, and optional red pepper flakes. Stir well to combine.

Step 9

Remove the skillet from the heat and drizzle the lemon juice over the kale, tossing everything together to distribute the lemon flavor evenly.

Step 10

Transfer the sautéed kale to a serving dish and enjoy as a side or as part of a Mediterranean meal.

Nutrition Facts

Serving size	(309.5g)

Amount per serving	% Daily Value*
Calories	373.8

Total Fat 31.3g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1273.1mg	0%
Total Carbohydrate 21.1g	0%
Dietary Fiber 11.0g	0%
Total Sugars 3.1g
Protein 7.8g	0%

Vitamin D 0IU	0%
Calcium 556.9mg	0%
Iron 4.1mg	0%
Potassium 863.9mg	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: 70.9%

Protein: 7.9%

Carbs: 21.2%