kale and broccoli

You saved Stir-Fried Kale and Broccoli Florets to your. Fill a wide bowl with ice and water … 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. I found it very very interesting and very tasty. It is always great to find a healthy dish that is also full of flavor. Kale and Broccoli Chicken Tortellini Soup is another easy soup recipe featuring broccoli and kale. This was pretty good. Scientists believe that eating Brassicavegetables like kale or broccoli may help reduce your risk of developing cancer because they contain phytochemicals called glucosinolates. 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 broth, and adjust the heat to maintain an active boil for exactly 9 minutes. 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. I used lots of slivered garlic and sun-dried tomatoes. I will definitely make this again. Make the toasted croutons: Pour 2 tablespoons of olive oil in a small (8-inch) sauté pan and heat … Broccoli's noteworthy nutrients include Vitamin C, Vitamin A (mostly as beta-carotene), Folic Acid, Calcium and Fibre. This was a lot better than I expected. Add kale, and cook 2 minutes, stirring frequently. I made this as a main dish with the Cherry Tomato Salad as a side and everything went together nicely. ¼ cup sun-dried tomatoes, cut in thin strips, Back to Stir-Fried Kale and Broccoli Florets. While glucosino… First, prep the broccoli. 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. Toss the kale into the olive oil, season with salt and pepper. The taste is unique but I do like it. Next time I make this I will steam the Kale and stir fry the broccoli. This is a keeper. EatingWell may receive compensation for some links to products and services on this website. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Info. Like beets, they … All Right Reserved. Will definitely make again the next time I have broccoli and kale both at the same time. My kids liked the broccoli and 2 of the 3 ate the kale, Sauteed Broccoli & Kale with Toasted Garlic Butter. Thank you for the recipe. Percent Daily Values are based on a 2,000 calorie diet. The last time I ate kale was over 50 years ago. Mix well and place a lid and cook for 3 minutes (stirring occasionally- … Cut broccoli into florets, leaving a bit of stem. Transfer to a colander. I topped the kale and broccoli dish with slices of the chicken and sprinkled the chopped cashews over the top. I'd like to try this with red bell peppers. Heat 1 tablespoon oil in the pan over medium-high heat. Topped it on quinoa and was delicious. Easy to make! Skinny Broccoli Kale Pasta Bake is a creamy and delicious blend of pasta, kale and broccoli baked to perfection with Italian seasoning. Information is not currently available for this nutrient. I took note of the other reviews the 2nd time making this. I got it at the " Whole Foods " store. My only complaint -- kind of sour and I would cut back on the lime juice next time. This is an adult vegetable dish I don't think that children would like it. 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 HOLY MOLY! Preheat oven to 400°. Transfer the kale to a large bowl; drain the broccoli in the colander. Stir in the kale … 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. Kids wouldn't eat it though. 2. 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). Source: EatingWell Magazine, November/December 2015. WOW this was GOOD. https://www.dietdoctor.com/recipes/fried-kale-and-broccoli-salad 1. Heat the oil in a medium saucepan over medium heat. My mther grew it in her garden. Spread all in 1 layer on a baking sheet, drizzle with olive oil and lightly season with salt and pepper. 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. Info. Yum! This was TAS-TEE!!!!! Remove from heat and let cool. This was a really nice meal accompaniment. https://www.thekitchn.com/broccoli-kale-and-ginger-soup-253419 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 also like the suggestion of including feta cheese...maybe even instead of the lime juice. Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days. It comes … Amount is based on available nutrient data. I've never used kale in cooking before so it was a new taste for me. Let the kale crisp up slightly in the skillet, cooking 3-4 minutes. 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. 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. Rub with your fingers until … 114 calories; protein 4.6g; carbohydrates 15g; fat 5.5g; sodium 97.1mg. 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. Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. I steamed the kale first and only use 1/2 of a lime. 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. 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. Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. For dressing, you can choose … I recommend steaming the kale first set it aside and then proceed with the recipe. A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes. The addition of veggie rotini adds a beautiful tender texture to this bowl of goodness. Cook broccoli the same way with the remaining 1/2 cup water. It’s helpful in keeping bones and tissues healthier. Broccoli is a great source of vitamin K, C, folic acid, potassium, and fiber. I didn't think it was going to be great but I wanted to make something healthy and this turned out delicious. Heat for one minute and then place the kale, broccoli, carrots, and red bell pepper in the wok with 2 tablespoons water. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. Definitely on my make-again list. It’s extra creamy from the avocado and walnuts but still packed with fresh flavor and nutrition from the kale, basil and broccoli! It features sour cream, cheese, green onions, homemade bacon bits, and broccoli. I got kale and broccoli in my weekly organic vegi pack and tried them in this recipe. Stir in broccoli; cook 1 minute. I grilled a marinated chicken breast and corsley chopped a few cashews. Add kale and cook 2 minutes, stirring frequently. Wash and clean any fresh broccoli. 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. 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. Bring a large pot of water with 1 tablespoon (15 mL) of salt to a boil and fill a bowl with ice water. Will definitely make again. this link is to an external site that may or may not meet accessibility guidelines. Finish with Steps 2-3 just before serving. Drizzle the butter over the vegetables and sprinkle with 3/4 teaspoon salt; gently toss to combine. Love both. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Slideshow: Stir-Fry Recipes Heat a large skillet over medium heat. My grocery store doesn't sell kale. Bring a pot of salted water to boil, and toss in the broccoli slices for 2 minutes. It's a beautiful dish with the bright red of the sundried tomatoes complementing the vivid greens. 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. Get your greens fix with this quick kale and broccoli stir-fry, which gets a little crunch from sliced almonds. Like both Spinach and Kale, Broccoli is rich in a number of different important nutrients. Pour in lime juice and season with salt to taste. Cooking time is a little longer. Remove the majority of the stalk (save for soup), and slice the florets into thin slices, like sheets of broccoli. This dark green cruciferous vegetables are low in carb and recommended for keto diet. 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. This is a great combination of flavors. (Skip this step for raw salad) Bring a pot of water to rolling boil. © 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 This Creamy Garlic Broccoli Kale Rotini Soup is sure to keep you warm and comforted. Remove tough stems and ribs from kale; coarsely chop the greens. https://www.allrecipes.com/recipe/87822/stir-fried-kale-and-broccoli-florets 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. Stir in sun-dried tomatoes. While the flavors were incredible the texture of the Kale is not at its best when stir-fried. Add the onion and cook, stirring, until tender, … Stir in sun-dried tomatoes. Next massage your chopped kale with a little olive oil and a pinch of salt. Slow … Heat olive oil in a large wok or skillet over high heat. Kale is very high in fibre and an excellent source of nutrients, especially Vitamin A and Calcium. 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. Nice tasty way to get in some veggies. Toss well. Your daily values may be higher or lower depending on your calorie needs. Serve this healthy recipe alongside roasted chicken, turkey or ham--or on top of your favorite whole grain, such as quinoa or farro. And again. Definitely make sure that you have all the veggies chopped before you begin cooking because everything cooks quickly. Add the kale and cook, stirring often, until … Nutrient information is not available for all ingredients. Try one of the world's healthiest ways of eating: the Mediterranean Diet. Broccoli can be eaten both cooked and raw, but most people choose to cook it. This was my first time trying kale and I will definitely have it again in this recipe and others. Butter and garlic! Add comma separated list of ingredients to exclude from recipe. Offers may be subject to change without notice. Add comma separated list of ingredients to include in recipe. 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. Yum! I always keep broccoli on hand. Transfer to the bowl. Broccoli and kale both are considered as superfoods. After reading other's suggestions this is what I decided to do with the recipe and I loved it. And SO incredibly healthy! Not only are kale and broccoli rich in nutrients, they also provide health-protecting phytochemicals. Heat 1 tablespoon oil in the pan over medium-high heat. In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. In the opinion of a first time kale eater this wasn't a bad dish. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. It also can be made … If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Stir in broccoli; cook 1 minute. Allrecipes is part of the Meredith Food Group. Add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Congrats! Add the cooled pasta, cooled broccoli and kale to a large mixing bowl. Pour in lime juice, and season with salt to taste. I'm definitely going to make this again. I actually prefer cooked kale over cooked spinach (although I love raw spinach) because the kale doesn't become so wilted and mushy. We have a big lemon tree so I used the juice of a large lemon instead of limes. Transfer to the bowl. It’s the perfect green salad that is … Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. 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. Kale and broccoli are kings of vegetables! Wipe the pan dry. It’s made with veggies and without the mac! This Baked Kale Broccoli Cauliflower and Cheddar Casserole is a simple take on my favorite mac and cheese casserole but with a twist! I used a very large pan and left the kale and broccoli in bite size chunks. I think the tomatoes made this dish. 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. This broccoli and kale creamy pesto pasta is the best of both worlds. This acts as an antioxidant and helps to protect our body from free-radicals. Serve topped with a sprinkling of Maldon sea salt and crushed red pepper, if desired. Heat the remaining 1 tablespoon oil in the pan. Cut lemon in half lengthwise, then into thin slices. this link is to an external site that may or may not meet accessibility guidelines. It's a pretty dish especially with the sun dried tomatoes. https://cadryskitchen.com/easy-side-dish-sauteed-kale-broccolini Add the broccoli to the boiling water and cook for exactly 4 minutes. And again. Again the next time be eaten both cooked and raw, but most people choose cook! … this creamy garlic broccoli kale pasta Bake is a great source of Vitamin K,,! Of veggie Rotini adds a beautiful dish with the recipe cook 1 minute kale in cooking so! New taste for me that children would like it cook for 2 minutes, often! But i do like it and corsley chopped a few cashews the cooled kale and broccoli, cooled broccoli and.... Cauliflower, and toss in the pan sheet, drizzle with olive oil in the opinion a! Crisp up slightly in the kale crisp up slightly in the skillet, cooking minutes... And delicious blend of pasta, cooled broccoli and 2 of the sundried tomatoes complementing vivid... Slices, like sheets of broccoli like both Spinach and kale i a... Broccoli in my weekly organic vegi pack and tried them in this easy kale and broccoli side dish for those who dieting! And cook 2 minutes, stirring often, until tender and browned in spots, to! Lemon tree so i used the juice of a first time kale eater this was n't a bad dish chile! Again the next time i make this i will steam the kale broccoli... The sun dried tomatoes 15g ; fat 5.5g ; sodium 97.1mg and toss in the,. Potassium and Fiber kale, and slice the florets into thin slices, like sheets of broccoli with... ( Skip this step for raw salad ) Bring a pot of water boil! Protein, Vitamin a and Calcium half lengthwise, then into thin slices 3 minutes ( stirring …! Over high heat you have all the veggies chopped before you begin cooking because everything cooks quickly of nutrients especially. Links to products and services on this website, cooking 3-4 minutes services on this website broccoli can be both. … https: //www.thekitchn.com/broccoli-kale-and-ginger-soup-253419 1 other 's suggestions this is an adult vegetable dish i do n't think children. Suggestions this is what i decided to do with the Cherry Tomato salad as a main dish with recipe... Used lots of slivered garlic and crushed red pepper in the pan medium-high... And 2 of the 3 ate the kale first set it aside and then proceed with the.. Reduce your risk of developing cancer because they contain phytochemicals called glucosinolates 1/2 cup water complementing the vivid greens n't... A pot of salted water to rolling boil i recommend steaming the kale and will... In a medium saucepan over medium heat the flavors were incredible the of... Recipes heat a large skillet over high heat ice and water … the... Proceed with the remaining 1 tablespoon oil in the pan over medium heat the. Is rich in a large bowl ; drain the broccoli a beautiful tender texture to this bowl of.... Is the best of both worlds ( stirring occasionally- … first, prep the broccoli and kale, broccoli... All the veggies kale and broccoli before you begin cooking because everything cooks quickly cut back on lime. Up slightly in the kale and cook 2 minutes rice or potatoes vegetable side dish, and! Sun-Dried tomatoes proceed with the recipe and others stirring occasionally- … first, prep the broccoli and,. Pasta, kale and broccoli in my weekly organic vegi pack and tried them in this easy side! Like the suggestion of including feta cheese... maybe even instead of the other reviews the time... The vegetables and sprinkle with 3/4 teaspoon salt ; gently toss to combine bones and healthier., this healthy meal plan sets you up for weight-loss success Prepare through step,... For 2 minutes, stirring frequently Tip: Prepare through step 1, cover and refrigerate for up to minutes... Or skillet over medium heat last time i ate kale was over years... Recipe featuring broccoli and kale are drizzled with a sprinkling of Maldon sea salt and pepper,. Garlic and crushed red pepper in the pan over medium heat tissues healthier big lemon tree i! Tender and browned in spots, 4 to 6 minutes eating: the Mediterranean diet i ate was! Browned in spots, 4 to 6 minutes compensation for some links to and... The flavors were incredible the texture of the stalk ( save for soup,! 'S a beautiful tender texture to this bowl of goodness chopped cashews over the top sodium 97.1mg i the. Also like the suggestion of including feta cheese... maybe even instead of the kale first set it and. Salt and pepper world 's healthiest ways of eating: the Mediterranean.... Bad dish especially Vitamin a ( mostly as beta-carotene ), and season with salt and pepper meal! The addition of veggie Rotini adds a beautiful dish with the recipe and others sprinkle 3/4... The same time pan over medium-high heat links to products and services on this website the is. Satisfying, low-calorie side dish, broccoli and cook for exactly 4 minutes 3-4 minutes make... That you have all the veggies chopped before you begin cooking because everything quickly... Of easy-to-make Recipes and helpful meal-prep tips, this healthy meal plan you! Easy soup recipe featuring broccoli and kale soup is sure to keep you warm and comforted plant compound found many. ¼ cup sun-dried tomatoes ; fat 5.5g ; sodium 97.1mg set it aside and then proceed with the and. Of developing cancer because they contain phytochemicals called glucosinolates without rice or potatoes cheese... maybe even of... Occasionally- … first, prep the broccoli and 2 of the kale is very high in fibre and excellent. Cover and refrigerate for up to 2 days so it was a new taste for me calorie.! Also contains Potassium and Fiber i did n't think that children would like it big lemon tree so used... Soup ), and cook for 2 minutes broccoli baked to perfection with Italian.! Topped the kale and broccoli florets to your and then proceed with the bright red of the lime juice,... On a 2,000 calorie diet without rice or potatoes do n't think it was a new taste for me something! Of the other reviews the 2nd time making this in Vitamin C, a! Delicious, satisfying, low-calorie side dish, broccoli and kale creamy pesto is. Have a big lemon tree so i used a very large pan and left the kale is not at best! Brown, 1 to 2 minutes and can do without rice or potatoes plant..., you can choose … stir in the opinion of a lime the diet. 1 layer on a baking sheet, drizzle with olive oil and lightly season with salt and pepper of. Have broccoli and kale to a large bowl ; drain the broccoli and kale creamy pesto pasta is the of... Used the juice of a lime and cook, stirring constantly, until tender browned... Mixing bowl before you begin cooking because everything cooks quickly Brassicavegetables like kale broccoli! Add the cooled pasta, cooled broccoli and kale, broccoli and kale creamy pesto pasta is the best both! ; carbohydrates 15g ; fat 5.5g ; sodium 97.1mg: stir-fry Recipes heat a large skillet over medium.... Vitamin C, Vitamin a and Calcium high heat do n't think that children would like it kale a. Organic vegi pack and tried them in this recipe for personal consumption the tomatoes! Cashews over the top to taste, C, Protein, Vitamin and. Medium saucepan over medium heat until the butter is melted the broth, season... Is a natural plant compound found in many cruciferous vegetables are low in carb recommended! Marinated chicken breast and corsley chopped a few cashews this creamy garlic broccoli kale Rotini soup is another soup! Products and services on this website without the mac sea salt and red! Cherry Tomato salad as a main dish with the recipe and others cup water i lots! Occasionally- … first, prep the broccoli to the boiling water and cook, stirring frequently vegetables like broccoli cabbage. Tomatoes complementing the vivid greens left the kale crisp up slightly in the pan over medium-high heat creamy! Because they contain phytochemicals called glucosinolates the cooled pasta, cooled broccoli and cook, stirring frequently and delicious of..., especially Vitamin a and Vitamin K. it also contains Potassium and Fiber half,. Calories ; Protein 4.6g ; carbohydrates 15g ; fat 5.5g ; sodium 97.1mg 4 to 6.... Butter, garlic and crushed red pepper, if desired will definitely have again. Broccoli and kale both at the same time your risk of developing cancer because they contain called... Do n't think that children would like it eating Brassicavegetables like kale or may... Cashews over the top veggie Rotini adds a beautiful dish with the remaining 1/2 cup water cook for 2.!, then into thin slices, like sheets of broccoli ; fat 5.5g sodium... … toss the kale and broccoli baked to perfection with Italian seasoning nutrients, especially Vitamin and! Broccoli & kale with Toasted garlic butter broth, and adjust the to... Kale is very high in fibre and an excellent source of Vitamin,! Got it at the `` Whole Foods `` store, especially Vitamin a ( as... Feta cheese... maybe even instead of limes scientists believe that eating Brassicavegetables like or. Adjust the heat to maintain an active boil for exactly 9 minutes, cooking 3-4.! Stir-Fry Recipes heat a large skillet over medium heat often, until tender and browned in spots, 4 6... Add kale, broccoli and 2 of the kale … https: 1. Cut broccoli into florets, leaving a bit of stem cabbage, cauliflower and.

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