A fit, low-carb and tasty side dish based on black kale, ready in about 10 minutes. Rich in fiber and vitamins, ideal as a light side dish and for meal prep.
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Heat the oil in a large pan.
Add the crushed garlic and, if desired, a pinch of chili pepper; let the oil become fragrant for about 30 seconds.
Add the black kale (even if it seems too much: it wilts once cooked).
Stir and add 2-3 tablespoons of water or broth to create steam and soften the leaves.
Cover with a lid for 2-3 minutes.
Remove the lid, raise the heat and sauté until the kale becomes glossy, tender but with a few crispy edges (final 2 minutes at high heat).
Season with salt and pepper and, if you like, add a squeeze of lemon juice. Serve hot.
Large non-stick pan
Lid
Wooden spoon
In the refrigerator in a closed container: 2 days. Reheat in a pan for 2 minutes with a splash of water. Microwave is not recommended if you want it still crispy.
Tips: use a large pan to avoid steaming the kale too much; do not overdo the liquid; finish at high heat to dry and flavor. Variations: add lemon juice and toasted seeds, or spices such as smoked paprika, mild curry or cumin.
Italia
| Energy (kcal) | 35.17 |
| Carbohydrates (g) | 4.47 |
| of which sugars (g) | 0.73 |
| Fat (g) | 0.5 |
| of which saturates (g) | 0.1 |
| Protein (g) | 2.67 |
| Fibre (g) | 3.38 |
| Salt (g) | 0.02 |
