If you’re looking for a simple yet flavorful vegetable side, Bobby Flay Sauteed Kale is a must-try. I wasn’t always a fan of greens, but once I tried this recipe, I was pleasantly surprised by how simple and flavorful it could be. This dish has quickly become a staple for me, and now I’m very excited to share it with you.
What I love about Bobby Flay Sauteed Kale recipe is that it offers a simple but effective way to enjoy this leafy green. I love how the recipe uses just a few key ingredients to bring out the kale’s natural flavors without overshadowing them.
The ease of preparation and straightforward approach make this dish a go-to favorite for anyone looking for a quick and delicious side. I was intrigued by this humble vegetable and learned that it has a long history dating back to ancient times.
Kale was a staple in the diets of early civilizations and has been cherished across various cultures, which is not a surprise considering the various nutritional benefits this leafy green offers. Over the centuries, it has evolved from a common green into a superfood and has found its way to modern kitchens worldwide.
If you’re interested in trying a healthy and easy vegetable dish that complements a variety of main dishes, I recommend trying this Bobby Flay Sauteed Kale recipe.
It’s perfect for adding a burst of flavor and nutrition to your meals. So, let’s dive into the steps for preparing this vibrant and tasty dish.
Equipments Required
- Large Skillet: I always use a large skillet to cook the kale evenly without overcrowding. If you don’t have a large skillet, a medium one will do, but you might need to cook the kale in batches to avoid steaming it.
- Knife and Cutting Board: A cutting board and knife are essential to mince the garlic and chop the kale. I like to keep my knife sharp for clean, precise cuts.
- Wooden Spoon: I find that a wooden spoon works perfectly for stirring the kale as it cooks. It’s gentle on the pan’s surface and helps mix everything evenly.
- Measuring Cup: For getting the right amounts of vegetable stock and other ingredients, I recommend using measuring cups. They help achieve perfect consistency and flavor every time.
Bobby Flay Sautéed Kale Ingredients And Substitutions
Note: The ingredients I’ve listed would yield four servings of sauteéd kale. If you wish to make more or fewer portions, simply adjust the quantities accordingly.
- 1½ Pounds Young Kale, coarsely chopped
- 3 Tablespoons Olive Oil: If you’re out of olive oil, I suggest using avocado oil or coconut oil. Both are great alternatives with a slightly different flavor profile. Avocado oil has a mild, buttery taste, while coconut oil adds a subtle coconut hint.
- 2 Cloves Garlic, finely sliced: Garlic powder can be used if fresh garlic isn’t available. It will impart a more concentrated garlic flavor but won’t be as fresh and aromatic. Alternatively, shallots or leeks can be used for a milder, slightly sweet flavor.
- ½ Cup Vegetable Stock Or Water: If vegetable stock isn’t available, I recommend using chicken broth for a richer flavor. For a lighter option, water will work just fine, though it won’t add as much depth to the dish.
- 2 Tablespoons Red Wine Vinegar: If you don’t have red wine vinegar, I suggest using balsamic vinegar or apple cider vinegar instead. You could also experiment with different types of vinegar, like sherry or white wine vinegar. Each type of vinegar brings its own unique tanginess to the dish but will still complement the kale nicely.
- 1 Tablespoon Salt
- ½ Tablespoon Pepper
Preparation And Cooking Time
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 5 Minutes | 10 Minutes | 15 Minutes |
How To Make Bobby Flay Sautéed Kale At Home
Step 1
Heat some olive oil in a pan over medium heat and add the minced garlic.
Step 2
As the garlic begins to soften, add the kale to the pan.
Step 3
Pour in the vegetable stock and stir to combine. Cover the pan and let it cook over high heat for about 5 minutes. Then, remove the cover and cook until the liquid has completely evaporated.
Step 4
Season the kale with salt and pepper to taste.
Step 5
Drizzle in some red wine vinegar and stir to combine.
Step 6
Your delicious and vibrant sautéed kale is now ready to be served and enjoyed!
Expert Tips That I Recommend
- Once you’ve sautéed the garlic and kale, I suggest deglazing the pan with some wine. This helps loosen any tasty browned bits that have stuck to the pan and adds a richer flavor to the overall dish.
- Adding finely chopped onions or mushrooms can give your sautéed kale more depth. Sauté them until they’re golden and tender before mixing them in with the kale for an extra layer of flavor.
- I suggest sprinkling some fresh herbs like thyme or rosemary during the last few minutes of cooking. It infuses the kale with a fragrant, earthy aroma and elevates the flavor of your kale.
- To make your kale extra tender, I recommend blanching it briefly before you start cooking. Simply dip the kale in boiling water for about a minute, then transfer it to ice water to stop cooking. This step helps soften the kale, thereby giving you a more delicate texture in your final dish.
FAQs About Bobby Flay Sautéed Kale
Nutritional Information Per Serving
Bobby Flay Sautéed Kale recipe is incredibly healthy and packed with vitamins, fiber, and antioxidants. Therefore, I recommend incorporating it into your meals as part of a balanced diet.
For your reference, below are the exact nutritional values for this recipe.
| Calories | 158 kcal |
| Carbohydrates | 9 g |
| Protein | 5 g |
| Fat | 13 g |
| Saturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Monounsaturated Fat | 8 g |
| Sodium | 1835 mg |
| Potassium | 611 mg |
| Fiber | 7 g |
| Sugar | 1 g |
| Vitamin A | 16997 IU |
| Vitamin C | 159 mg |
| Calcium | 440 mg |
| Iron | 3 mg |
This sautéed kale dish is a great choice for most diets, including keto, vegan, and gluten-free. It’s versatile and can be a nutritious addition to many meals. However, if you’re on a low-oxalate diet or have specific allergies, you should be cautious.
Recipe Variations For Different Diets
- Low-Sodium Diet: For those needing to cut back on sodium, I recommend either reducing or omitting the vegetable stock in this recipe. Instead, you can use a low-sodium vegetable broth or just add a splash of water. Consider adding herbs like thyme or basil to boost the flavor without the extra salt.
Storing And Reheating This Recipe
Storing
- Refrigeration: I like to store it in an airtight container in the refrigerator. I ensure the kale is fully cooled before sealing the container to prevent condensation, which can lead to sogginess. This way, it stays fresh for about 3-4 days.
- Freezing: For longer storage, I prefer freezing the sautéed kale. Once it has cooled completely, divide it into desired portions. Transfer the portions to a freezer-safe bag, and they can be stored this way for up to a month.
Reheating
- Stovetop Method: To reheat the dish, simply warm a skillet over medium heat and add the kale, stirring occasionally until heated through. I suggest adding a splash of water or stock to prevent the kale from drying out.
- Microwave Method: If you’re in a hurry, you can microwave the kale in a microwave-safe dish. Cover loosely with a lid or microwave-safe wrap to keep the moisture in—heat in 30-second intervals, stirring in between, until hot.
What To Serve With This Recipe
Here are some of my favorite ways to enjoy this Bobby Flay sautéed kale.
- Rice and Beans: A classic combination that I enjoy is sautéed kale with rice and beans. The beans add protein, and the rice makes the meal more filling. It’s a satisfying option that’s perfect for meal prep.
- Grilled Chicken: Grilled chicken has a smoky, savory flavor that perfectly complements the earthy taste of sautéed kale. I find this pairing makes for a light yet satisfying dinner that’s both delicious and healthy.
- Roasted Potatoes: I often serve sautéed kale alongside crispy roasted potatoes. The contrast between the tender, flavorful kale, and the crunchy golden potatoes creates a delightful mix of textures and flavors.
- Salmon Fillet: A pan-seared salmon fillet with a lemon butter sauce pairs beautifully with sautéed kale. The richness of the salmon enhances the kale’s taste, resulting in a well-balanced and flavorful meal.
- Quinoa Salad: For a refreshing and hearty main dish, I recommend pairing the warm, sautéed kale with a quinoa salad packed with fresh veggies and a light vinaigrette. This combination is great for a satisfying and nutritious meal.
- Pasta with Garlic and Olive Oil: When I need a quick and easy meal, I love tossing pasta with garlic and olive oil and serving it with sautéed kale. This combination offers a delicious, uncomplicated dinner perfect for busy days.
- Stuffed Bell Peppers: Sautéed kale works great with stuffed bell peppers. The kale adds a nutritious touch to the filling, and the sweet peppers enhance the overall flavor. It’s a colorful, wholesome, tasty, and visually appealing option.
Printable Version
Bobby Flay Sauteed Kale Recipe
Ingredients
- 1½ Pounds Young Kale Coarsely Chopped
- 3 Tablespoons Olive Oil
- 2 Cloves Garlic Finely Sliced
- ½ Cup Vegetable Stock Or Water
- 2 Tablespoons Red Wine Vinegar
- 1 Tablespoon Salt
- ½ Tablespoon Pepper
Equipment
- Large Skillet
- Knife and Cutting Board
- Wooden Spoon
- Measuring Cup
Instructions
- Heat some olive oil in a pan over medium heat and add the minced garlic.
- As the garlic begins to soften, add the kale to the pan.
- Pour in the vegetable stock and stir to combine. Cover the pan and let it cook over high heat for about 5 minutes. Then, remove the cover and cook until the liquid has completely evaporated.
- Season the kale with salt and pepper to taste.
- Drizzle in some red wine vinegar and stir to combine.
- Your delicious and vibrant Sautéed Kale is now ready to be served and enjoyed!
Video
Notes
- For a fresh, tangy flavor, I like to finish my sautéed kale with a squeeze of lemon juice. It brightens up the dish and balances the richness of the olive oil with a bit of acidity.
- Add a sprinkle of Parmesan cheese at the end if you’re in the mood for something a bit richer. It adds a savory, umami flavor and a touch of creaminess to the kale.
- To add a bit of crunch and extra nutrition, I often toss in some toasted pine nuts or sunflower seeds just before serving. They provide a nice texture contrast and a nutty flavor that complements the kale.
- Once you’ve sautéed the garlic and kale, I suggest deglazing the pan with some wine. This helps loosen any tasty browned bits that have stuck to the pan and adds a richer flavor to the overall dish.
- Adding finely chopped onions or mushrooms can give your sautéed kale more depth. Sauté them until they’re golden and tender before mixing them in with the kale for an extra layer of flavor.
- I suggest sprinkling some fresh herbs like thyme or rosemary during the last few minutes of cooking. It infuses the kale with a fragrant, earthy aroma and elevates the flavor of your kale.
- To make your kale extra tender, I recommend blanching it briefly before you start cooking. Simply dip the kale in boiling water for about a minute, then transfer it to ice water to stop cooking. This step helps soften the kale, thereby giving you a more delicate texture in your final dish.
Nutrition
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Conclusion
Bobby Flay’s Sautéed Kale is a simple yet flavorful side dish perfect for any meal. With just a few ingredients, this recipe transforms a simple vegetable into something truly special.
I’ve enjoyed sharing this recipe with you and hope you find it as delicious and versatile as I do. Don’t hesitate to experiment with different seasonings and ingredients to make it your own.
Once you have tried this Bobby Flay Sautéed Kale recipe, feel free to comment and share your thoughts or favorite variations. I would love to hear how it turned out for you and if you’ve added any creative twists. Enjoy your sautéed kale and happy cooking!
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