Sautéed Lacinato Kale: A Simple and Delicious Recipe

Lacinato kale, also known as Tuscan kale, dinosaur kale, or cavolo nero, is a nutritional powerhouse with a slightly milder and sweeter flavor than curly kale. Its dark, almost black-green leaves offer a wealth of vitamins, minerals, and antioxidants, making it a fantastic addition to any diet. This simple sautéed lacinato kale recipe is quick, easy, and allows the natural flavors of the kale to shine. It’s a perfect side dish for almost any meal and can even be enjoyed as a light lunch.

Why Choose Lacinato Kale?

Before diving into the recipe, let’s explore why lacinato kale deserves a spot on your plate:

* **Nutrient-Rich:** Lacinato kale is packed with vitamins A, C, and K, as well as calcium, potassium, and fiber. These nutrients contribute to overall health, supporting everything from immune function to bone strength.
* **Milder Flavor:** Compared to its curly counterpart, lacinato kale has a more delicate and slightly sweeter flavor. This makes it more palatable for those who find curly kale too bitter.
* **Tender Texture:** When cooked, lacinato kale becomes wonderfully tender, making it easier to eat and digest.
* **Versatile:** This kale variety can be used in a wide range of dishes, from salads and soups to smoothies and stir-fries.

Ingredients for Sautéed Lacinato Kale

This recipe requires only a handful of ingredients, most of which you probably already have on hand:

* 1 bunch lacinato kale (about 1 pound)
* 2 tablespoons olive oil
* 2-3 cloves garlic, minced
* 1/4 teaspoon red pepper flakes (optional, for a touch of heat)
* Salt and freshly ground black pepper to taste
* 1-2 tablespoons lemon juice or balsamic vinegar (optional, for brightness)
* Optional additions: Toasted pine nuts, grated Parmesan cheese, sun-dried tomatoes, chopped red onion

Equipment You’ll Need

* Large skillet or sauté pan
* Cutting board
* Sharp knife
* Measuring spoons and cups
* Tongs or a spatula

Step-by-Step Instructions for Sautéed Lacinato Kale

Now, let’s get cooking! Follow these simple steps to create perfectly sautéed lacinato kale:

**Step 1: Prepare the Kale**

The most important step is properly preparing the kale. Lacinato kale has a tough stem that needs to be removed before cooking. Here’s how:

1. **Wash the kale:** Rinse the kale thoroughly under cold running water to remove any dirt or debris. Make sure to get into the crevices of the leaves.
2. **Remove the stems:** There are a couple of ways to remove the stems:
* **Method 1 (Stripping):** Hold the stem in one hand and firmly grasp the leaf with the other hand. Pull the leaf away from the stem, stripping the leafy part off. Repeat for all the leaves.
* **Method 2 (Knife):** Lay a leaf flat on the cutting board. Use a sharp knife to cut along both sides of the stem, removing the leafy part. Repeat for all the leaves.
3. **Chop the kale:** Once the stems are removed, stack a few leaves on top of each other and roll them up tightly like a cigar. Then, using a sharp knife, thinly slice the rolled leaves crosswise into ribbons. This is called a chiffonade cut. You can also simply chop the leaves into bite-sized pieces if you prefer.

**Step 2: Sauté the Garlic**

1. **Heat the olive oil:** Place the large skillet or sauté pan over medium heat. Add the olive oil and let it heat up for a minute or two until it shimmers.
2. **Add the garlic:** Add the minced garlic to the hot oil and sauté for about 30 seconds to 1 minute, or until fragrant and lightly golden. Be careful not to burn the garlic, as it will become bitter. If using red pepper flakes, add them along with the garlic.

**Step 3: Add the Kale**

1. **Add the kale to the pan:** Add the chopped lacinato kale to the skillet. It may seem like a lot of kale, but it will wilt down considerably as it cooks.
2. **Sauté the kale:** Use tongs or a spatula to toss the kale with the garlic and oil. Cook, stirring frequently, until the kale is wilted and tender, about 5-7 minutes. The exact cooking time will depend on the thickness of the kale ribbons and the heat of your stove.
3. **Season the kale:** Season the sautéed kale with salt and freshly ground black pepper to taste. Adjust the seasoning as needed.

**Step 4: Finish and Serve**

1. **Add lemon juice or balsamic vinegar (optional):** If desired, squeeze a tablespoon or two of fresh lemon juice or drizzle balsamic vinegar over the kale for added brightness and acidity. Toss to combine.
2. **Add optional toppings (optional):** If using toasted pine nuts, grated Parmesan cheese, sun-dried tomatoes, or chopped red onion, sprinkle them over the kale before serving.
3. **Serve immediately:** Serve the sautéed lacinato kale immediately as a side dish or enjoy it as a light lunch.

Tips for Perfectly Sautéed Lacinato Kale

* **Don’t overcrowd the pan:** If you’re making a large batch of kale, it’s best to sauté it in batches to avoid overcrowding the pan. Overcrowding will cause the kale to steam instead of sauté, resulting in a soggy texture.
* **Massage the kale (optional):** For a more tender texture, you can massage the kale with olive oil and a pinch of salt before sautéing. This helps to break down the fibers and make it more palatable.
* **Use high-quality olive oil:** The flavor of the olive oil will impact the final dish, so be sure to use a good quality extra virgin olive oil.
* **Adjust the seasoning to your taste:** Don’t be afraid to experiment with different seasonings. Garlic powder, onion powder, paprika, or even a pinch of smoked salt can add interesting flavor notes.
* **Add a splash of water:** If the kale starts to stick to the pan or becomes too dry, add a tablespoon or two of water or broth to the skillet. This will help to steam the kale and prevent it from burning.
* **Don’t overcook the kale:** Overcooked kale can become bitter and mushy. Cook it just until it’s tender and slightly wilted.
* **Get creative with toppings:** Feel free to experiment with different toppings to add flavor and texture to your sautéed lacinato kale. Some other ideas include crumbled goat cheese, toasted almonds, chopped bacon, or a fried egg.

Variations on Sautéed Lacinato Kale

This basic recipe can be easily adapted to suit your taste preferences. Here are a few ideas:

* **Sautéed Lacinato Kale with Sausage:** Add cooked and crumbled Italian sausage to the skillet along with the kale for a heartier dish.
* **Sautéed Lacinato Kale with White Beans:** Add a can of drained and rinsed white beans (such as cannellini or Great Northern beans) to the skillet for a protein-packed vegetarian meal.
* **Sautéed Lacinato Kale with Sun-Dried Tomatoes and Pine Nuts:** This variation adds a Mediterranean twist to the classic recipe.
* **Sautéed Lacinato Kale with Bacon:** Everything’s better with bacon! Add crispy cooked bacon to the skillet along with the kale for a savory treat.
* **Spicy Sautéed Lacinato Kale:** Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier dish.
* **Sautéed Lacinato Kale with Lemon and Parmesan:** This is a classic combination that’s always a winner.

Serving Suggestions

Sautéed lacinato kale is a versatile side dish that pairs well with a variety of main courses. Here are a few serving suggestions:

* **Grilled chicken or fish:** The kale provides a healthy and flavorful accompaniment to grilled proteins.
* **Roasted vegetables:** Serve alongside roasted root vegetables like carrots, potatoes, or sweet potatoes for a complete and satisfying meal.
* **Pasta dishes:** Toss the sautéed kale with pasta and a light sauce for a simple and nutritious meal.
* **Eggs:** Add sautéed kale to omelets, frittatas, or scrambled eggs for a healthy and delicious breakfast or brunch.
* **Grain bowls:** Incorporate sautéed kale into grain bowls with quinoa, brown rice, or farro, along with other vegetables and a protein source.
* **Pizza topping:** Use sautéed kale as a topping for homemade or store-bought pizza.

Health Benefits of Lacinato Kale

As mentioned earlier, lacinato kale is a nutritional powerhouse with numerous health benefits. Here are some of the key benefits:

* **Rich in Antioxidants:** Lacinato kale is packed with antioxidants, which help to protect your cells from damage caused by free radicals. This can help to reduce the risk of chronic diseases like cancer and heart disease.
* **Excellent Source of Vitamins:** Lacinato kale is an excellent source of vitamins A, C, and K. Vitamin A is important for vision, immune function, and cell growth. Vitamin C is a powerful antioxidant that supports the immune system. Vitamin K is essential for blood clotting and bone health.
* **High in Fiber:** Lacinato kale is a good source of fiber, which promotes digestive health and helps to regulate blood sugar levels.
* **Good Source of Minerals:** Lacinato kale contains essential minerals like calcium, potassium, and magnesium. Calcium is important for bone health. Potassium helps to regulate blood pressure. Magnesium is involved in hundreds of biochemical reactions in the body.
* **May Help Lower Cholesterol:** Some studies have shown that kale may help to lower cholesterol levels, which can reduce the risk of heart disease.
* **May Protect Against Cancer:** The antioxidants and other compounds in kale may help to protect against certain types of cancer.

Storing Leftover Sautéed Lacinato Kale

Leftover sautéed lacinato kale can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it up in a skillet over medium heat or microwave it until heated through. You may need to add a splash of water or broth to prevent it from drying out.

Conclusion

Sautéed lacinato kale is a simple, delicious, and nutritious dish that’s easy to make at home. With its mild flavor and tender texture, lacinato kale is a great way to add more greens to your diet. Experiment with different variations and toppings to find your favorite combination. Enjoy!