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Sautéed Greens

This recipe is a great tasting way of receiving the many health benefits of the super food kale. The leeks are a delicious complement, and this dish can be made very easily, so you can have it often. Adding the oil at the end gives it a rich taste without heating it, making this even healthier than most sautéed greens.

Sautéed Greens Prep and Cook Time: 15 minutes

Ingredients:
1 cup sliced leeks, about 1 leek
4 cups chopped kale
1/4 cup + 1 TBS chicken or vegetable broth
3 medium cloves garlic, pressed
1 tsp fresh lemon juice
1 tsp extra virgin olive oil
salt and black pepper to taste

Directions:


  1. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté sliced leeks in broth over medium low heat for about 5 minutes, stirring frequently. Add kale, ¼ cup broth, cover and simmer on low heat for about 7-8 minutes, stirring occasionally.
  2. Toss with pressed garlic, lemon juice, soy sauce, olive oil, salt and pepper.
    Serves 2

    Serves 2

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

 

Sauteed Greens
1.00 serving
166.32 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 1101.01 mcg 1376.3 148.9 excellent
vitamin C 168.71 mg 281.2 30.4 excellent
vitamin A 11969.60 IU 239.4 25.9 excellent
manganese 1.34 mg 67.0 7.3 very good
vitamin B6 (pyridoxine) 0.53 mg 26.5 2.9 good
copper 0.46 mg 23.0 2.5 good
tryptophan 0.07 g 21.9 2.4 good
calcium 216.10 mg 21.6 2.3 good
potassium 706.72 mg 20.2 2.2 good
iron 3.36 mg 18.7 2.0 good
folate 68.80 mcg 17.2 1.9 good
magnesium 60.50 mg 15.1 1.6 good
dietary fiber 3.61 g 14.4 1.6 good
omega 3 fatty acids 0.34 g 13.6 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Sautéed Greens

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For education only, consult a healthcare practitioner for any health problems.

 

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