Stir Fried Cavolo Nero (Tender Garlic Kale)
Stir-fried cavolo nero with garlic is a 10-minute vegetable side dish made with black Tuscan kale. Sautéed cavolo nero is tender and flavourful, and it's a delicious way to cook kale and enjoy a healthy portion of leafy greens.
Equipment
- large frying pan
Ingredients
- 350 g cavolo nero washed and dried
- 1 tablespoon olive oil
- 1-2 cloves garlic peeled and very finely chopped
- seasoning to taste
Instructions
- Remove the larger section of the stem from the leaves. Run your thumb and forefinger down the sides of the stem, tearing away the leaves as you go.
- Stack a few of the leaves together. Fold or roll and shred finely.
- Heat a large frying pan over a medium heat. Add the olive oil.1 tablespoon olive oil
- Fry the garlic for a minute until very lightly browned.1-2 cloves garlic
- Add the shredded cavolo nero and stir fry for 3-4 minutes until tender. If the kale starts to brown or stick to the pan, add a splash of water.350 g cavolo nero
- Season to taste with salt and pepper, and add a squeeze of lemon if liked.seasoning to taste
Notes
- Ensure that the garlic doesn't get too brown as burnt garlic will taste bitter.
- Use another healthy oil in place of olive oil if you prefer. Or can also use oil which has been flavoured with herbs, chilli or garlic.
- Cavolo nero can also be added to mixed stir fries with other veggies.
Nutrition
Calories: 73kcalCarbohydrates: 9.1gProtein: 2.6gFat: 3.5gSaturated Fat: 0.5gFiber: 1.3gSugar: 0g
Tried this recipe?Let us know how it was!
