Best 3 Stir Fried Kale And Broccoli Florets Recipes
Are you in search of a delicious and nutritious dish that combines the goodness of kale and broccoli florets? Look no further! Stir-fried kale and broccoli florets is a vibrant and healthy dish that packs a punch of flavor and essential nutrients. This delectable dish is a perfect balance of flavors and textures, making it an ideal choice for both vegetarians and meat-eaters alike. Whether you're a seasoned cook or a beginner in the kitchen, this article will guide you through the process of creating a mouthwatering stir-fry that will tantalize your taste buds and leave you feeling satisfied and energized.
Check out the recipes below so you can choose the best recipe for yourself!
STIR-FRIED KALE AND BROCCOLI FLORETS
A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes.
Provided by BILLINLA
Categories Side Dish Vegetables Greens
Time 10m
Yield 6
Number Of Ingredients 8
Steps:
- Heat olive oil in a large wok or skillet over high heat. Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. Stir in broccoli; cook 1 minute. Add kale, and cook 2 minutes, stirring frequently. Stir in sun-dried tomatoes. Pour in lime juice, and season with salt to taste. Toss well.
Nutrition Facts : Calories 113.5 calories, Carbohydrate 15 g, Fat 5.5 g, Fiber 3.3 g, Protein 4.6 g, SaturatedFat 0.8 g, Sodium 97.1 mg, Sugar 2.3 g
STIR-FRIED CURLY KALE WITH CHILLI & GARLIC
A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals
Provided by Good Food team
Categories Dinner, Side dish
Time 15m
Number Of Ingredients 4
Steps:
- Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.
Nutrition Facts : Calories 44 calories, Fat 4 grams fat, Carbohydrate 1 grams carbohydrates, Sugar 1 grams sugar, Fiber 2 grams fiber, Protein 2 grams protein, Sodium 0.06 milligram of sodium
STIR-FRIED KALE AND BROCCOLI FLORETS
"A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes."
Provided by allrecipes.com
Yield 6
Number Of Ingredients 8
Steps:
- For complete instructions, visit the original site at http://allrecipes.com/recipe/87822/stir-fried-kale-and-broccoli-florets/
Nutrition Facts : ServingSize serving, Sugar 8 g, Sodium 14 mg, Cholesterol 0 mg, SaturatedFat 0 g, Calories 55 kcal, Carbohydrate 12 g, Protein 2 mg, Fat 0 g
Tips:
- Choose the right kale and broccoli. Look for kale that is deep green and has no signs of wilting. The florets of the broccoli should be compact and have a deep green color as well.
- Wash the kale and broccoli thoroughly. Remove any dirt or debris from the vegetables. You can soak them in a bowl of cold water for a few minutes to remove any lingering dirt.
- Cut the kale and broccoli into bite-sized pieces. This will help them cook evenly.
- Heat the oil in a large skillet or wok over medium-high heat. Once the oil is shimmering, add the garlic and ginger and cook until fragrant, about 30 seconds.
- Add the kale and broccoli to the skillet or wok. Stir-fry the vegetables for 3-4 minutes, or until they are tender-crisp.
- Add the soy sauce, sesame oil, and salt and pepper to taste. Stir-fry for an additional minute, or until the vegetables are evenly coated with the sauce.
- Serve the stir-fried kale and broccoli immediately. This dish is best enjoyed hot.
Conclusion:
Stir-fried kale and broccoli is a healthy and delicious side dish that can be enjoyed with a variety of meals. It is a good source of vitamins, minerals, and antioxidants. This dish is also low in calories and fat, making it a good choice for those who are watching their weight.
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