Kale and mushroom are two nutrient-dense ingredients that deserve a spot in your diet. Kale is low in calories, but rich in essential vitamins like vitamin K and C. Mushrooms are also low in calories and fat, but packed with healthy nutrients like B vitamins and antioxidants. Combining these two ingredients results in a flavorful and healthy side dish. If you're looking for a delicious and nutritious way to add more vegetables to your diet, this kale and mushroom side dish is a perfect choice.
Check out the recipes below so you can choose the best recipe for yourself!
KALE AND MUSHROOM SIDE
I make this at least twice a week for my family. It is a super easy and yummy way for us to get a good dose of our dark leafy greens. Macadamia nut oil is also good in place of grapeseed if you have it.
Provided by alluvcooking
Categories Side Dish Vegetables Greens
Time 30m
Yield 4
Number Of Ingredients 9
Steps:
- Heat oil in a wok over medium-high heat. Cook and stir onion, mushrooms, and garlic in hot oil until the mushrooms are soft, about 5 minutes. Add butter and vinegar to the mushroom mixture; season with salt and pepper. Toss mushroom mixture in the wok until the butter melts and coats everything, about 1 minute.
- Switch heat off and add kale to the wok; cook and stir in the hot wok until the kale is bright green, about 5 minutes. Season kale mixture with nutmeg and stir.
Nutrition Facts : Calories 126.8 calories, Carbohydrate 18.5 g, Cholesterol 7.6 mg, Fat 5 g, Fiber 3.5 g, Protein 4.9 g, SaturatedFat 2.2 g, Sodium 75.4 mg, Sugar 2.7 g
SMOTHERED MUSHROOMS AND KALE
Provided by Rachael Ray : Food Network
Categories side-dish
Time 10m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Heat a medium skillet with extra-virgin olive oil and butter over medium to medium-high heat. When fat is hot, add garlic and mushrooms and place a lid which is too small for the skillet down into the pan, pressing and smothering the mushrooms. Cook 7 to 8 minutes, stirring once, then wilt the kale into the pan, turning it with tongs to combine with mushrooms. Smother the greens for 1 to 2 minutes, then deglaze the pan with Marsala and season the mixture with salt and pepper, to taste.
Nutrition Facts : Calories 196, Fat 14 grams, SaturatedFat 5 grams, Cholesterol 15 milligrams, Sodium 195 milligrams, Carbohydrate 13 grams, Fiber 5 grams, Protein 7 grams, Sugar 4 grams
CHEESY KALE AND MUSHROOM STRATA
Don't have a cast-iron skillet? Cook the kale mixture in a stainless-steel one, then bake the strata in a 13x9" baking dish.
Provided by Deb Perelman
Categories Bon Appétit Casserole/Gratin Egg Breakfast Bread Mushroom Leek Kale Cheese Milk/Cream Dinner Brunch Small Plates Kid-Friendly Holiday 2018
Yield 8 servings
Number Of Ingredients 14
Steps:
- Preheat oven to 350°F. Toast bread in a single layer on a rimmed baking sheet until beginning to dry out but not yet browned, 8-10 minutes.
- Meanwhile, heat oil in a 12" cast-iron skillet over medium-high. Arrange mushrooms in a single layer and cook, undisturbed, until lightly browned, about 3 minutes. Add garlic, season generously with salt and pepper, and cook, tossing and reducing heat if needed, until mushrooms are golden brown all over, about 2 minutes. Push to one side and melt 1 Tbsp. butter in center of skillet. Add leeks and season with salt and pepper. Cook, stirring often and mixing into mushrooms, until softened, about 5 minutes. Add kale by the handful, tossing to wilt slightly after each addition, and cook, tossing often, until all of the kale is mostly wilted, about 4 minutes. Transfer kale mixture to a medium bowl. Let skillet cool slightly, then wipe out and coat with remaining 1 Tbsp. butter.
- Whisk eggs, mustard, 1 tsp. salt, and 1/2 tsp. pepper in a large bowl until no streaks remain, then whisk in milk. Arrange half of bread in skillet. Cover with half of kale mixture, then top with half of Gruyère and half of Parmesan. Top with remaining bread and kale mixture; pour egg mixture over. Press down on strata with a spatula to help bread absorb egg mixture. Scatter remaining Gruyère and Parmesan over.
- Bake strata until golden brown and no liquid seeps out when a knife is inserted into the center, 35-40 minutes. Let cool slightly before serving.
- Do Ahead
- Strata can be baked 3 days ahead. Let cool completely; cover and chill.
Tips:
- Use fresh, high-quality ingredients. This will make a big difference in the flavor of your dish. Look for kale that is deep green and crisp, and mushrooms that are firm and fresh.
- Don't overcook the kale. Kale is a sturdy green that can withstand a little cooking, but it's best to cook it just until it is tender-crisp. This will help it retain its nutrients and flavor.
- Use a variety of mushrooms. There are many different types of mushrooms available, so feel free to experiment with different ones in this recipe. Some good options include cremini mushrooms, shiitake mushrooms, and oyster mushrooms.
- Add some aromatics. Aromatics, such as onions, garlic, and shallots, can help to add flavor to your dish. Sauté them in a little olive oil before adding the kale and mushrooms.
- Season to taste. Be sure to taste your dish and adjust the seasonings as needed. You may want to add more salt, pepper, or garlic powder.
Conclusion:
Kale and mushroom side dish is a delicious and healthy way to enjoy these two nutrient-rich vegetables. It's a great addition to any meal, and it's also a good way to get your daily dose of greens. With its simple ingredients and easy-to-follow instructions, this recipe is sure to become a favorite in your kitchen.
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