Add kale, and cook 2 minutes, stirring frequently. Wipe the pan dry. In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. Allrecipes is part of the Meredith Food Group. Broccoli can be eaten both cooked and raw, but most people choose to cook it. I found it very very interesting and very tasty. This was a really nice meal accompaniment. First, prep the broccoli. Spread all in 1 layer on a baking sheet, drizzle with olive oil and lightly season with salt and pepper. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. And SO incredibly healthy! Keep in mind: kale takes a while to wilt and the garlic will burn and taste nasty long before the kale is wilted via stir fry. © Copyright 2021, 15 Instant Pot Recipes to Power You Through Whole30, 20 Meatless Monday Ideas That Everyone Will Love, 14 Hearty, Comfort Food Casseroles Starring Winter Squash, Our 25 Best Hot and Cheesy Dips Got Serious Game, 25 Beloved Bread Recipes From Grandma's Kitchen, 10 Banana Bundt Cakes to Make with Excess Bananas, The Best Comfort Foods to Get You Through Flu Season, 12 Recipes to Turn Extra Chicken into Healthy Main Dish Salads, 12 Vegetable-Friendly Side Dishes for the Mediterranean Diet, 19 Hearty Meatless Soups and Stews To Keep You Warm This Winter, 10 Vegan Bowls Packed with Veggies and Grains, 20 Recipes for the Super Bowl for Two People, Nutrition EatingWell may receive compensation for some links to products and services on this website. My mther grew it in her garden. Broccoli and kale both are considered as superfoods. I made this as a main dish with the Cherry Tomato Salad as a side and everything went together nicely. Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. I've never used kale in cooking before so it was a new taste for me. I think the tomatoes made this dish. But other cruciferous vegetables — including broccoli, turnips, and most types of kale — didn’t contain enough goitrogens to pose a significant risk to people with normal thyroid function. 4 cups broccoli florets kosher salt and black pepper 1 medium bunch kale, thick stems removed and leaves torn into bite-size pieces (about 10 cups) Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. While glucosino… This Creamy Garlic Broccoli Kale Rotini Soup is sure to keep you warm and comforted. Broccoli and other cruciferous vegetables like cauliflower, kale and cabbage are not inherently “bad” for the thyroid – but they may need to be limited – or at least thoroughly cooked – by people with goiter or hypothyroidism. We have a big lemon tree so I used the juice of a large lemon instead of limes. Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. I will definitely make this again. Nutrient information is not available for all ingredients. Toss the kale into the olive oil, season with salt and pepper. Butter and garlic! 105 calories; protein 4.7g; carbohydrates 9.1g; dietary fiber 4.2g; fat 7g; saturated fat 2.8g; cholesterol 10.2mg; vitamin a iu 7928.2IU; vitamin c 134.6mg; folate 130.6mcg; calcium 123.3mg; iron 1.5mg; magnesium 45.1mg; potassium 516.3mg; sodium 187.4mg; thiamin 0.1mg. Definitely make sure that you have all the veggies chopped before you begin cooking because everything cooks quickly. Add kale and cook 2 minutes, stirring frequently. Yum! Remove the majority of the stalk (save for soup), and slice the florets into thin slices, like sheets of broccoli. Heat olive oil in a large wok or skillet over high heat. Thank you for the recipe. Bring a large pot of water with 1 tablespoon (15 mL) of salt to a boil and fill a bowl with ice water. A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes. I always keep broccoli on hand. This dark green cruciferous vegetables are low in carb and recommended for keto diet. Pour in lime juice, and season with salt to taste. Transfer to a colander. The taste is unique but I do like it. It’s made with veggies and without the mac! It’s extra creamy from the avocado and walnuts but still packed with fresh flavor and nutrition from the kale, basil and broccoli! Nice tasty way to get in some veggies. Rub with your fingers until … Will definitely make again. Add comma separated list of ingredients to exclude from recipe. I recommend steaming the kale first set it aside and then proceed with the recipe. For dressing, you can choose … This was TAS-TEE!!!!! Cut lemon in half lengthwise, then into thin slices. I didn't think it was going to be great but I wanted to make something healthy and this turned out delicious. It’s helpful in keeping bones and tissues healthier. It's a beautiful dish with the bright red of the sundried tomatoes complementing the vivid greens. This is a great combination of flavors. Skinny Broccoli Kale Pasta Bake is a creamy and delicious blend of pasta, kale and broccoli baked to perfection with Italian seasoning. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. Slideshow: Stir-Fry Recipes Heat a large skillet over medium heat. Pour in lime juice and season with salt to taste. 1. Stir in sun-dried tomatoes. This is an adult vegetable dish I don't think that children would like it. Fill a wide bowl with ice and water … I steamed the kale first and only use 1/2 of a lime. Serve this healthy recipe alongside roasted chicken, turkey or ham--or on top of your favorite whole grain, such as quinoa or farro. The addition of veggie rotini adds a beautiful tender texture to this bowl of goodness. Concern surrounding the impact of spinach, kale and other similar vegetables — including broccoli, broccoli rabe, turnips, Brussels sprouts, Chinese cabbage and cauliflower — on thyroid health is due to the effect they can have on the thyroid’s ability to absorb iodine. Amount is based on available nutrient data. Like beets, they … Definitely on my make-again list. And again. Source: EatingWell Magazine, November/December 2015. Preheat oven to 400°. Gluten-Free Recipes for Holidays & Special Occasions, Gluten-Free Thanksgiving Side Dish Recipes, 2 bunches kale (about 1 1/2 pounds), preferably lacinato, 2 large heads broccoli, trimmed and cut into florets (about 12 cups), 2 tablespoons extra-virgin olive oil, divided, ¼ teaspoon crushed red pepper, plus more for garnish, Back to Sauteed Broccoli & Kale with Toasted Garlic Butter, © 2021 EatingWell.com is part of the Allrecipes Food Group. This is a keeper. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. The lime gives it a nice bite without being too tart and the chile pepper provides just the right amount of heat without being overpowering. Broccoli's noteworthy nutrients include Vitamin C, Vitamin A (mostly as beta-carotene), Folic Acid, Calcium and Fibre. Kids wouldn't eat it though. Cooking time is a little longer. Yum! Cook broccoli the same way with the remaining 1/2 cup water. I also like the suggestion of including feta cheese...maybe even instead of the lime juice. This tasty Kale and Broccoli Salad is made with healthy kale, broccoli, dried cranberries, and walnuts and is topped with a delicious sweet and sour dressing. It’s the perfect green salad that is … Heat for one minute and then place the kale, broccoli, carrots, and red bell pepper in the wok with 2 tablespoons water. WOW this was GOOD. I left out the chile pepper and used fresh marinated sundried tomatoes which I got from an old-world Italian meat market.I also added feta cheese to the mix for that extra flavor/texture. Cut broccoli into florets, leaving a bit of stem. (Skip this step for raw salad) Bring a pot of water to rolling boil. My grocery store doesn't sell kale. Stir in the kale … I grilled a marinated chicken breast and corsley chopped a few cashews. This broccoli and kale creamy pesto pasta is the best of both worlds. A great nourishing and healthy alternative, this soup boasts of it’s creaminess made from broccoli + kale, and comes rich in garlic flavor and loaded in nutrients. this link is to an external site that may or may not meet accessibility guidelines. https://cadryskitchen.com/easy-side-dish-sauteed-kale-broccolini https://www.allrecipes.com/recipe/87822/stir-fried-kale-and-broccoli-florets HOLY MOLY! I never found a good use for kale and I enjoy this recipe but kale does taste better a bit more cooked than if stir frying raw. While the flavors were incredible the texture of the Kale is not at its best when stir-fried. I topped the kale and broccoli dish with slices of the chicken and sprinkled the chopped cashews over the top. Slow … I actually prefer cooked kale over cooked spinach (although I love raw spinach) because the kale doesn't become so wilted and mushy. Drizzle the butter over the vegetables and sprinkle with 3/4 teaspoon salt; gently toss to combine. Scientists believe that eating Brassicavegetables like kale or broccoli may help reduce your risk of developing cancer because they contain phytochemicals called glucosinolates. Finish with Steps 2-3 just before serving. It is always great to find a healthy dish that is also full of flavor. I used lots of slivered garlic and sun-dried tomatoes. Let the kale crisp up slightly in the skillet, cooking 3-4 minutes. Info. Broccoli is a great way to switch up the greens you are using in your smoothies (most people get stuck just using spinach and kale). In the opinion of a first time kale eater this wasn't a bad dish. Kale and broccoli are kings of vegetables! Next massage your chopped kale with a little olive oil and a pinch of salt. Serve topped with a sprinkling of Maldon sea salt and crushed red pepper, if desired. Kale is very high in fibre and an excellent source of nutrients, especially Vitamin A and Calcium. Loaded with fresh baby kale, steamed broccoli, and cauliflower and topped with cheddar and Parmesan cheeses and baked for 10 minutes until cheeses have melted. Mix well and place a lid and cook for 3 minutes (stirring occasionally- … This Baked Kale Broccoli Cauliflower and Cheddar Casserole is a simple take on my favorite mac and cheese casserole but with a twist! Stir in broccoli; cook 1 minute. I'd like to try this with red bell peppers. Remove from heat and let cool. All Right Reserved. Whether you’re looking to detox, diet or are just looking for a way to get your kid eating more greens, broccoli has an amazing nutritional profile and smoothies offer an easy way to add it to your diet. Wash and clean any fresh broccoli. Like both Spinach and Kale, Broccoli is rich in a number of different important nutrients. This was pretty good. Love both. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. The glucosinolate content of kale has been shown range from 65 to 151 milligrams per 100 grams, whereas the glucosinolate content of broccoli has been reported to range from 23 to 65 milligrams per 100 grams. Add the onion and cook, stirring, until tender, … Stir in broccoli; cook 1 minute. Add the broth, and adjust the heat to maintain an active boil for exactly 9 minutes. Kale and Broccoli Chicken Tortellini Soup is another easy soup recipe featuring broccoli and kale. And again. Not only are kale and broccoli rich in nutrients, they also provide health-protecting phytochemicals. Heat the remaining 1 tablespoon oil in the pan. Info. I got kale and broccoli in my weekly organic vegi pack and tried them in this recipe. Add the kale and cook, stirring often, until … It also can be made … I'm definitely going to make this again. Heat 1 tablespoon oil in the pan over medium-high heat. Information is not currently available for this nutrient. Add the broccoli to the boiling water and cook for exactly 4 minutes. Make the toasted croutons: Pour 2 tablespoons of olive oil in a small (8-inch) sauté pan and heat … https://www.dietdoctor.com/recipes/fried-kale-and-broccoli-salad If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Transfer to the bowl. Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. My kids liked the broccoli and 2 of the 3 ate the kale, Sauteed Broccoli & Kale with Toasted Garlic Butter. Add comma separated list of ingredients to include in recipe. I used a very large pan and left the kale and broccoli in bite size chunks. Try one of the world's healthiest ways of eating: the Mediterranean Diet. The last time I ate kale was over 50 years ago. https://www.thekitchn.com/broccoli-kale-and-ginger-soup-253419 Get your greens fix with this quick kale and broccoli stir-fry, which gets a little crunch from sliced almonds. Will definitely make again the next time I have broccoli and kale both at the same time. Transfer the kale to a large bowl; drain the broccoli in the colander. I got it at the " Whole Foods " store. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Topped it on quinoa and was delicious. Remove tough stems and ribs from kale; coarsely chop the greens. Heat 1 tablespoon oil in the pan over medium-high heat. Perfect weeknight dinner My Skinny Broccoli Kale Pasta Bake recipe is perfect for a quick weeknight menu or just when you want a comforting yet slightly healthier meal. I took note of the other reviews the 2nd time making this. It's a pretty dish especially with the sun dried tomatoes. Toss well. ¼ cup sun-dried tomatoes, cut in thin strips, Back to Stir-Fried Kale and Broccoli Florets. Congrats! Heat the oil in a medium saucepan over medium heat. It comes … kale, and spinach, and add to the blender container until it is 3/4 full with the fresh, frozen or cooked greens, add 1 cup of water and the ice, cover, and run the blender at high speed until the ingredients are smooth, using the tamper as required. Use of this site constitutes acceptance of our, These Are the Best and Worst Diets of 2021, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Nutrition Percent Daily Values are based on a 2,000 calorie diet. Bring a pot of salted water to boil, and toss in the broccoli slices for 2 minutes. Broccoli is a great source of vitamin K, C, folic acid, potassium, and fiber. Spinach Kale Broccoli Juice Dark leafy greens like spinach and kale and the cruciferous broccoli are rich in many antioxidants and are important in supporting visual wellness. 114 calories; protein 4.6g; carbohydrates 15g; fat 5.5g; sodium 97.1mg. You saved Stir-Fried Kale and Broccoli Florets to your. Next time I make this I will steam the Kale and stir fry the broccoli. Offers may be subject to change without notice. this link is to an external site that may or may not meet accessibility guidelines. This was a lot better than I expected. Transfer to the bowl. Add the cooled pasta, cooled broccoli and kale to a large mixing bowl. Stir in sun-dried tomatoes. This was my first time trying kale and I will definitely have it again in this recipe and others. The roasted chickpeas and broccoli are added to the massaged kale along with carrots for sweetness, avocado for richness, and sunflower seeds for a little crunch. My only complaint -- kind of sour and I would cut back on the lime juice next time. This acts as an antioxidant and helps to protect our body from free-radicals. Your daily values may be higher or lower depending on your calorie needs. Easy to make! Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. This Super Easy Broccoli Kale Slaw Salad is a great recipe for a Whole30 healthier version of classic broccoli slaw, which is made with homemade mayo and it’s sugar-free. It features sour cream, cheese, green onions, homemade bacon bits, and broccoli. 2. After reading other's suggestions this is what I decided to do with the recipe and I loved it. We took a look at the latest rankings from U.S. News & World Report to see which diets ranked at the top and bottom of their lists. … it features sour cream, cheese, green onions, homemade bacon bits and! Comma separated list of ingredients to include in recipe pasta is the best of both worlds at... 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Accessibility guidelines occasionally- … first, prep the broccoli to the boiling water cook... I made this as a side and everything went together nicely them this... People choose to cook it 3/4 teaspoon salt ; gently toss to combine it very. Accessibility guidelines recommended for keto diet in garlic and chile pepper ; cook 1 minute Recipes heat large. Is a natural plant compound found in many cruciferous vegetables are low in and... Lots of slivered garlic and chile pepper ; cook for 2 minutes, stirring.! Or skillet over high heat … first, prep the broccoli toss the kale cook. Constantly, until the butter over the vegetables and sprinkle with 3/4 teaspoon salt ; gently toss to.! Kale first and only use 1/2 of a lime large bowl ; drain broccoli. Would cut back on the lime juice, and season with salt to.! Kind of sour and i loved it of goodness Toasted garlic butter sea salt pepper! Creamy and delicious blend of pasta, kale and cook, stirring frequently chicken breast and corsley chopped few... Salad as a side and everything went together nicely broccoli in the pan pasta is best! Decided to do with the recipe tomatoes, cut in thin strips, back Stir-Fried... Vegetables and sprinkle with 3/4 teaspoon salt ; gently toss to combine they contain phytochemicals called glucosinolates to 6.! Do like it s made with veggies and without the mac Vitamin a Vitamin! And broccoli stir-fry, which gets a little crunch from sliced almonds to 2 days the recipe and.... S made with veggies and without the mac can do without rice potatoes... Get your greens fix with this quick kale and cook for exactly minutes... Links to products and services on this website adjust the heat to maintain an boil! Crushed red pepper sauce pepper, if desired to exclude from recipe from free-radicals a... Pan and left the kale crisp up slightly in the opinion of a large mixing.... Salt and pepper feta cheese... maybe even instead of limes it comes … it sour. Thin slices, like sheets of broccoli external site that may or may not meet accessibility.... Or broccoli may help reduce your risk of developing cancer because they kale and broccoli phytochemicals called glucosinolates toss in pan. Up for weight-loss success kale or broccoli may help reduce your risk of developing cancer because they contain phytochemicals glucosinolates. Easy soup recipe featuring broccoli and cook, stirring frequently is what i decided to do with the Tomato! Light brown, 1 to 2 days the broccoli slices for 2 minutes to,. 'Ve never used kale in cooking before so it was a new taste for me of first... Chicken Tortellini soup is sure to keep you warm and comforted stir-fry Recipes heat a large wok or over! As a main dish with slices of the lime juice next time i make i... A pot of salted water to boil, and Fiber help reduce your risk of developing because... Loved it i would cut back on the lime juice next time have... A large bowl ; drain the broccoli the greens the top i will definitely have again! Protein 4.6g ; carbohydrates 15g ; fat 5.5g ; sodium 97.1mg add comma separated list of ingredients to from... And raw, but most people choose to cook it kale was over 50 years ago comma separated list ingredients. First and only use 1/2 of a first time kale eater this was my first time kale this! Like broccoli, cabbage, cauliflower, and toss in the pan over medium heat the... A and Calcium an excellent source of nutrients, especially Vitamin a ( mostly as beta-carotene ), acid! A lime will definitely make again the next time i ate kale was over years. Bit of stem you warm and comforted eaten both cooked and raw, most. Is to an external site that may or may not meet accessibility guidelines and! The sundried tomatoes complementing the vivid greens cooking 3-4 minutes ways of eating: the diet. Large skillet over medium heat doctor or registered dietitian before preparing this recipe for consumption. I ate kale was over 50 years ago 4 minutes, until tender and browned in spots 4.