READY IN 10 mins

Stir-Fried Kale and Broccoli Florets

Read Reviews (56)

"A delicious, satisfying, low-calorie side dish for those who are dieting and can do without rice or potatoes." — BILLINLA

Directions

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.

Kitchen-Friendly View

PREP 5 mins
COOK 5 mins
READY IN 10 mins

Reviews More Reviews

Most Helpful Positive Review

Dec 06, 2006

I took note of the other reviews the 2nd time making this. I recommend steaming the kale first, set it aside, and then proceed with the recipe. 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.

—Chris

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Most Helpful Critical Review

Oct 27, 2006

While the flavors were incredible, the texture of the Kale is not at its best when stir-fried. Next time I make this, I will steam the Kale and stir fry the broccoli. 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.

—truly

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71 Ratings

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Mar 06, 2006

HOLY MOLY! This was TAS-TEE!!!!! And SO incredibly healthy! 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. WOW, this was GOOD. Will definitely make again. And again. And again.

—Matilda

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Sep 13, 2005

This was pretty good. I've never used kale in cooking before so it was a new taste for me. Definitely make sure that you have all the veggies chopped before you begin cooking because everything cooks quickly. I'm definitely going to make this again.

—StephanieG231

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Jul 27, 2006

I got kale and broccoli in my weekly organic vegi pack and tried them in this recipe. The taste is unique but I do like it. Will definitely make again the next time I have broccoli and kale both at the same time.

—LynnInHK

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Mar 05, 2006

The last time I ate kale was over 50 years ago. My mther grew it in her garden. I always keep broccoli on hand. My grocery store doesn't sell kale. I got it at the " Whole Foods " store. I used a very large pan and left the kale and broccoli in bite size chunks. Cooking time is a little longer. I used lots of slivered garlic and sun-dried tomatoes. Love both. We have a big lemon tree, so I used the juice of a large lemon instead of limes. This is an adult vegetable dish, I don't think that children would like it. I found it very, very interesting and very tasty. I will definitely make this again

—Editha

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May 30, 2007

In the opinion of a first time kale eater, this wasn't a bad dish. I actually prefer cooked kale over cooked spinach (although I love raw spinach) because the kale doesn't become so wilted and mushy. It's a pretty dish, especially with the sun dried tomatoes. My only complaint -- kind of sour and I would cut back on the lime juice next time. I also like the suggestion of including feta cheese...maybe even instead of the lime juice. Easy to make! Kids wouldn't eat it though.

—PALMER96

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Oct 13, 2009

This was a lot better than I expected. It is always great to find a healthy dish that is also full of flavor. I think the tomatoes made this dish. This was my first time trying kale and I will definitely have it again in this recipe and others. After reading other's suggestions this is what I decided to do with the recipe and I loved it. I steamed the kale first, and only use 1/2 of a lime. I grilled a marinated chicken breast and corsley chopped a few cashews. I topped the kale and broccoli dish with slices of the chicken and sprinkled the chopped cashews over the top. Yum!

—Lisa K

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Nutrition

Calories
114 kcal
6%

Carbohydrates
15 g
5%

Cholesterol
0 mg
0%

Fat
5.5 g
8%

Fiber
3.3 g
13%

Protein
4.6 g
9%

Sodium
162 mg
6%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Stir-Fried Kale and Broccoli Florets

Serving Size: 1/6 of a recipe
Servings Per Recipe: 6
Amount Per Serving
Calories: 114
Calories from Fat: 49

% Daily Value *
Total Fat 5.5g 8 %
Saturated Fat 0.8g 4 %
Cholesterol 0mg 0 %
Sodium 162mg 6 %
** Potassium 623mg 17 %
Total Carbohydrates 15g 5 %
Dietary Fiber 3.3g 13 %
Protein 4.6g 9 %
** Sugars 2.3g
** Vitamin A 238 %
** Vitamin C 264 %
** Calcium 17 %
** Iron 20 %
** Thiamin 14 %
** Niacin 17 %
** Vitamin B6 23 %
** Magnesium 16 %
** Folate 32 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.