Wilted Kale with Warm Shallot Dressing

5.0

(2)

2 Reviews

Vinegar is the key to making this sautéed kale recipe special. Look for vinegar that's cloudy--it likely still has some of the mother in the bottle and will give you a sweet acidity rather than a harsh bite. Organic apple cider vinegar is usually your best bet. For the most eye-catching version of this side, use different colored varieties of kale.

Summer Miller

Updated on March 28, 2024

Tested by

EatingWell Test Kitchen

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 tablespoons extra-virgin olive oil, divided
6 cloves garlic, minced
¾ teaspoon kosher salt, divided
2 pounds kale (about 4 bunches), stemmed and coarsely torn
⅓ cup water
1 cup thinly sliced shallots
2 teaspoons packed light brown sugar
¼ teaspoon cayenne pepper
2 tablespoons cider vinegar

Directions

Heat 1 tablespoon oil in a large pot over medium heat. Add garlic and 1/2 teaspoon salt; cook, stirring, until fragrant, about 1 minute. Add one-third of the kale and stir until starting to wilt. Repeat with the remaining kale in two more batches. Stir in water. Cover and cook, stirring often, until tender, 8 to 10 minutes.
Meanwhile, heat the remaining 3 tablespoons oil in a small skillet over medium heat. Add shallots and cook, stirring often, until starting to brown, 2 to 3 minutes. Sprinkle with brown sugar, cayenne and the remaining 1/4 teaspoon salt; cook, stirring often, until golden brown, 2 to 4 minutes more. Remove from heat and carefully stir in vinegar. Pour the dressing over the kale and toss to coat.

Originally appeared: EatingWell Magazine, November/December 2016

Nutrition Facts (per serving)

127	Calories
7g	Fat
14g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 2/3 cup each
Calories 127
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 3g	11%
Total Sugars 4g
Added Sugars 1g	2%
Protein 4g	7%
Total Fat 7g	9%
Saturated Fat 1g	5%
Vitamin A 16880IU	338%
Vitamin C 96mg	106%
Folate 15mcg	4%
Sodium 146mg	6%
Calcium 146mg	11%
Iron 2mg	9%
Magnesium 16mg	4%
Potassium 217mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Wilted Kale with Warm Shallot Dressing

Ingredients

Directions

Nutrition Facts (per serving)

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