Cavolo Nero Recipe

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Looking for an easy Cavolo Nero recipe? Learn how to make Cavolo Nero using healthy ingredients.


Submitted by sailingchef

Makes 4 servings



This is a traditional Italian side dish. For a richer dish, substitute diced pancetta for the olive oil.

Recipe Ingredients for Cavolo Nero

2 lbs kale
2 cloves garlic, minced
4 tbsp olive oil

Recipe Directions for Cavolo Nero

Wash the leaves well and strip away and discard the ribs, then coarsely chop the leaves and put them in a pot. Heat, using the water that remains on the leaves to provide moisture, and cook them over a moderate flame for 20-25 minutes, stirring them about occasionally. You could also steam them, which will preserve more of the nutrients. Drain the leaves well, and in the meantime heat a clove or two of garlic and 3-4 tablespoons of olive oil in a broad skillet. Toss the kale in the oil, stirring it about for a minute or two, season to taste with salt and pepper, and it's ready. If you want a slightly richer dish, rather than olive oil take a 1/4-inch (.5 cm) slice of pancetta, dice it, and heat it with the garlic for a couple of minutes before adding the kale.
Categories

Vegetables, Side Dish, Italian, Vegetarian

Nutrition Facts
Serving Size 241.8g
Amount Per Serving
Calories
235
Calories from Fat
136
% Daily Value*
Total Fat
15.1g
23%
Saturated Fat
2.1g
11%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
98mg
4%
Potassium
1020mg
29%
Total Carbohydrates
23.2g
8%
Dietary Fiber
4.6g
18%
Protein
7.6g
Vitamin A 697% Vitamin C 454%
Calcium 31% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • No sugar
  • High in calcium
  • Very high in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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