September 08, 2017

Marsha’s Favorite Kale


Kale is a hip vegetable of the moment, but there’s a backlash, too, as if health food has finally gone too far. You’ve no doubt heard someone say—or said yourself—“Kale? Ew!” Yes, kale is naturally bitter and maybe even boring. But when prepared properly, it can be tasty. We swear.

This side dish, from dietitian Marsha Hilgeford, in the cardiac rehabilitation department at Baptist Health Louisville, gives kale a chance to be zesty and crunchy, with the help of garlic and pine nuts.

Servings: 4


1 tablespoon olive oil

2 tablespoons minced garlic

½ cup chopped onion

2 tablespoons pine nuts or walnuts

1 pound fresh kale, washed and trimmed (remove the ribs)

1 teaspoon black or red pepper

1 cup chicken broth


Sauté garlic, onion, and pine nuts in oil until lightly browned.

Add kale, stirring to coat with oil. (You can rub or massage your kale to soften the leaves—they will also turn a more vibrant green.) Continue to sauté for 5 to 7 minutes.

Add pepper and chicken broth. Cover and cook over medium heat until greens are tender, about 12 to 15 minutes.

Nutritional information per serving: 136 calories; 7 g fat; 7 g protein; 16 g carbohydrates; 0 mg cholesterol; 241 mg sodium.


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