Key Points: Quickly sauté Carino (curly) kale, which has less bitterness, for a short time. Sautéing with grass-fed butter (or ghee) enhances flavor and vitamin absorption. The 'residual heat finish' of mixing in cold butter and lemon at the end creates a rich aroma. This versatile side dish pairs well with meat dishes or as a topping for toast.
About This Recipe
Curly Kale with Butter is a dish that allows you to easily enjoy the power ful nutrition of kale. When we actually made it, we found that quickly cooking it reduced bitterness, making it easier for even children to eat. Using grass-fed butter (pasture-raised butter) or ghee adds richness, providing satisfaction even in small amounts. This recipe is recommended for those who feel they don't eat enough vegetables, want to efficiently absorb fat-soluble vitamins, or want to easily prepare a side dish for meat or fish.Ingredients (Serves 2)
- Curly Ka le (or Carino Kale) approx. 4 leaves (approx. 80g)
- Parsley (Italian Parsley) 2 sprigs (approx. 10g)
- Grass-fed Butter (or Ghee) 2 teaspoons (approx. 10g)
- Lemon Juice 1 teaspoon (approx. 5ml)
- Sea Salt a pinch (adjust to taste)
- Black Pepper a little (to taste)
- (Optional) Garlic 1/2 clove (minced)
Instructions
- Preparation: Remove the thick stems from the kale and cut the leaves into approximately 5mm wide pi eces. Roughly chop the parsley. Wash the kale and drain thoroughly (using a salad spinner or paper towels).
- Heat a frying pan over medium heat, add 1 teaspoon of butter (half the amount) and melt. If using garlic, quickly sauté it until fragrant (about 10-20 seconds).
- Add the kale and sauté quickly until the butter is evenly distributed. Aim for 30-60 seconds, until it turns a vibrant green and wilts slightly. Be careful not to overcook, as it will lose its color.
- R emove from heat, add the remaining 1 teaspoon of butter, and mix until melted by the residual heat. Add lemon juice here and toss lightly to enhance the flavor.
- Add the chopped parsley, season with salt, and finally sprinkle with black pepper. Serve warm.
Nutrition and Health Benefits
This recipe features kale, which is rich in Vitamin A (beta-carotene), Vitamin C, Vitamin K, dietary fiber, potassium, and iron. Fat-soluble vitamins (A, K, etc.) are better absorbe d when consumed with fats, so using a small amount of butter in cooking is logical. Grass-fed butter may also contain Omega-3 fatty acids and Conjugated Linoleic Acid (CLA), offering flavor benefits. Additionally, the acidity of lemon reduces bitterness and provides Vitamin C, which aids iron absorption. The estimated calorie count per serving is approximately 80-120 kcal (varied depending on usage).Arrangement Tips
- For a vegan option, replace butter with olive oil or coc onut oil, and sprinkle crushed nuts (walnuts, pine nuts) at the end for texture and satisfaction.
- Increase the garlic and serve on bread for a simple bruschetta topping. It\'s also delicious with grated Parmesan cheese or lemon zest at the end.
- If you want a bit of a kick, add a pinch of red pepper flakes at the end. For a Japanese twist, a teaspoon of soy sauce at the end also works well.
- If you want to add protein, serve with sautéed chicken tenderloin, tofu, or boiled eggs to make it a main dish.