Garlic-Chile Lacinato Kale Sauté
Garlic-Chile Lacinato Kale Sauté brings tender ribbons of kale to life with warm garlic, a gentle heat from red pepper flakes, and a tangy splash of red wine vinegar. The greens turn glossy and vibrant in the pan, offering a balanced mix of earthy, spicy, and bright notes. Serve it as a quick weeknight side or alongside roasted meats, grains, or beans.
- Prep10 mins
- Cook6 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Garlic-Chile Lacinato Kale Sauté, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 63
- Heart Health
- 65
- Metabolic
- 26
- Digestive
- 35
- Inflammatory
- 32
- Performance
- 54
- General Wellness
- 1
Slice along both sides of the kale ribs and discard them. Stack the kale leaves and cut crosswise into ribbons.
- 2
Heat olive oil in a large skillet over medium heat. Sauté the garlic and crushed red pepper until fragrant, 20 to 30 seconds. Add the kale; toss and sauté for 3 minutes. Add water and keep cooking until the kale is just wilted, 2 to 3 minutes more.
- 3
Drizzle with red wine vinegar and season with salt. Toss and serve.
- Calories 130.18 kcal Moderate 7%
- Protein 3.13 g Low Source 6%
- Carbohydrate 20.4 g 7%
- Total Fat 3.75 g Low Source 5%
- Saturated Fat 0.49 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.15 mg Low Source 0%
- Sodium 46.91 mg Low Source 2%
- Dietary Fiber 2.29 g Low Source 8%
- Total Sugars 0.34 g --
- Added Sugars 0.31 g Low Source 1%
- Calcium 162.54 mg Moderate 13%
- Iron 1.5 mg Low Source 8%
- Potassium 4.73 mg Low Source 0%
- Vitamin A 441.84 mcg Good Source 49%
- Vitamin C 114.94 mg Good Source 128%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Garlic Chile Lacinato Kale Sauté is made with 7 ingredients and serves 4. It takes about 16 mins and is rated easy. Key ingredients include Garlic, Kale, Olive Oil, and Red Pepper Flakes. Each serving provides about 130.18 kcal.
Recipe Questions
- What is Garlic-Chile Lacinato Kale Sauté made of?
- The main ingredients are Garlic, Kale, Olive Oil, Red Pepper Flakes, Red Wine Vinegar. The full list of 7 is above.
- How long does it take to make Garlic-Chile Lacinato Kale Sauté?
- About 16 mins in total: 10 mins to prepare and 6 mins to cook.
- How many calories are in one serving?
- One serving provides about 130.18 kcal. The full nutrition breakdown is above.
- Is Garlic-Chile Lacinato Kale Sauté easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Garlic-Chile Lacinato Kale Sauté healthy?
- Garlic-Chile Lacinato Kale Sauté has an easyChef Pro health score of 56/100. Per serving, it provides 130.18 calories and 3.13 g of protein, or 6% of the Daily Value. It is a good source of vitamin A and vitamin C. It contains Garlic and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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