Simple Sautéed Kale

Diet Tags

Gluten-Free, Dairy-Free, Pescatarian

Elevating the nutritional quality of your meals can be as simple as incorporating kale.

This versatile leafy green offers a rich source of magnesium and other essential nutrients, making it a valuable addition to your diet.

Whether you prefer it in salads, sautéed with garlic and olive oil, blended into nourishing smoothies, or as an ingredient in soups and stir-fries, kale provides a spectrum of health benefits.

This recipe showcases a quick and easy way to prepare and savor this nutritious green.

Recipe Benefits

  • Magnesium-Rich: Kale is an excellent source of magnesium, a vital mineral that contributes to overall health, including bone strength and muscle function.
  • Nutrient-Dense: Kale is packed with essential nutrients, such as vitamins A, C, and K, as well as folate and fiber, supporting various bodily functions.
  • Low in Calories: Kale is a low-calorie food, making it a suitable choice for those seeking to manage their caloric intake.
  • Versatility: Kale can be prepared in multiple ways, enhancing your meals’ flavor and nutritional content.


Ingredients for 1 serving:

  • kale 100 grams
  • minced garlic 1 clove
  • oyster sauce 1 tsp
  • salt to taste
  • pepper to taste


  1. Let’s start by sautéing some fresh garlic until it’s fragrant.
  2. Add your kale and a splash of water to give it some moisture.
  3. Then, toss in some savory oyster sauce for an extra flavor.
  4. Finally, taste it and adjust the seasoning with a pinch of salt and pepper if needed.

Nutritional Information

Per serving:

  • Calories: 76.3 kcal
  • Protein: 4.3 g
  • Fat: 1.4 g
  • Carbohydrates: 15 g
  • Fiber: 3.8 g
  • Magnesium: 14.6 mg

Based on Nutrisurvey


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