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