Stir-Fried Kale and Broccoli Florets Recipe - Allrecipes.com
Stir-Fried Kale and Broccoli Florets Recipe
  • READY IN 10 mins

Stir-Fried Kale and Broccoli Florets

Recipe by  

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

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Ingredients Edit and Save

Original recipe makes 6 servings Change Servings
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Directions

  1. 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
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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.

 
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.

 
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.

 
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.

 
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.

 
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

 
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.

 
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!

 

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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.

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