Bacon-Braised Kale

Kale has the most nutrients per calorie than many vegetables, and high quality bacon fat helps make kale’s nutrition more bioavailable. Kale is considered a “superfood” for a reason—it’s packed with incredible amounts of vitamins (over 200% of your recommended daily value of Vitamin A) minerals, and antioxidants, not to mention fiber. Of course, plenty of people don’t like kale. So, what’s the solution? Bacon! Sure, bacon gets a bad wrap, but it’s actually a good source of vitamins and minerals. Adding garlic and lemon juice ties everything together, so don’t skip it!

Featured Ingredients

Kale is one of the most nutrient-dense foods on the planet and a top food source of vitamin K and glucosinolates, which are well-studied sulfur-containing compounds that break down into bioactive molecules with impressive health benefits.

Garlic is the top food source of thiosulfinates, which are sulfur-containing compounds responsible for diverse health benefits including powerful anticancer properties as well as antioxidant, anti-inflammatory, and anti-thrombotic effects.

Bacon delivers lots of flavor even when used in small amounts, which is a good thing since processed meats are best consumed in moderation. Keep in mind, getting up to 20% of calories from ultra-processed foods is unlikely to cause harm as long as you’re meeting your body’s nutritional needs from the remaining 80% of your diet of whole and minimally-processed foods.

Kale Nutrients

Garlic Nutrients

Bacon Nutrients

Bacon-Braised Kale

Nutrivore Score: 483

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 104kcal

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Ingredients

• 1 bunch kale
• 3 oz bacon
• 1/4 cup broth
• 1 tablespoon lemon juice
• 1 clove garlic

Instructions

• Chop the bacon into small pieces and place in a cold skillet. Heat over medium high heat, stirring occasionally, until bacon is crispy. If bacon releases a lot of fat, leave 2-3 tablespoons in the pan and save the rest in the refrigerator for another use.
• Add kale and 2 tablespoons broth. Stir and cook until broth evaporates. Add another 2 tablespoons broth and cook, stirring occasionally until broth evaporates. Continue until kale is completely cooked (3-5 minutes).
• Add crushed garlic and lemon juice. Stir and cook 1 more minute.

Nutrition

Nutrition Facts

Bacon-Braised Kale

Amount per Serving

Calories

104

% Daily Value*

Fat

 

9

g

14

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

4

g

Cholesterol

 

14

mg

5

%

Sodium

 

164

mg

7

%

Potassium

 

162

mg

5

%

Carbohydrates

 

2

g

1

%

Fiber

 

1

g

4

%

Sugar

 

0.4

g

0

%

Protein

 

4

g

8

%

Vitamin A

 

3255

IU

65

%

Vitamin C

 

32

mg

39

%

Calcium

 

85

mg

9

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.