Easy Sautéed Garlic Veggies

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Whether you’re using kale, spinach, asparagus or broccoli, the recipe is pretty much the same. Garlic kale/spinach/asparagus is a great option for a lightning fast, easy side dish to go with whatever entree you’ve decided on. It’s a go-to for me, especially after a long day when I cannot brain anymore.

The recipes here are all very similar, which is why I grouped them together. There’s a slight difference in the prep work that has to be done on the veggies.

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Fast Sautéed Spinach

Prep Time1 min
Cook Time5 mins
Course: Side Dish
Keyword: spinach
Servings: 4
Calories: 185kcal

Ingredients

Instructions

  • Rinse the spinach well in cold water to make sure it’s very clean.
  • In a very large skillet or pot, heat the olive oil and sauté the garlic over medium heat for about 1 minute.
  • Add all the spinach, the salt, and pepper to the pot, toss it with the garlic and oil, and cook it for 2-3 minutes or until dark green but not soggy. Make sure the butter and oil fully coat the veggies.

Nutrition

Calories: 185kcal | Carbohydrates: 4g | Protein: 1g | Fat: 19g | Saturated Fat: 7g | Cholesterol: 23mg | Sodium: 1257mg | Potassium: 156mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2372IU | Vitamin C: 9mg | Calcium: 38mg | Iron: 1mg | Net Carbs: 3g
Nutrition Facts
Fast Sautéed Spinach
Amount Per Serving
Calories 185 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 7g44%
Cholesterol 23mg8%
Sodium 1257mg55%
Potassium 156mg4%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 2372IU47%
Vitamin C 9mg11%
Calcium 38mg4%
Iron 1mg6%
Net Carbs 3g
* Percent Daily Values are based on a 2000 calorie diet.
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Fast Sautéed Kale

Prep Time4 mins
Cook Time5 mins
Course: Side Dish
Keyword: kale
Servings: 4
Calories: 205kcal

Ingredients

Instructions

  • Rinse the kale well in cold water to make sure it's very clean.
  • Cut away the spines of the kale so you're left only with leaves. (If you use baby kale, this step is not needed.)
  • In a very large skillet or pot, heat the olive oil and sauté the garlic over medium heat for about 1 minute.
  • Add all the kale, the salt, and pepper to the pot, toss it with the garlic and oil, and cook it for 2-3 minutes or until dark green but not soggy. Make sure the butter and oil fully coat the veggies.

Nutrition

Calories: 205kcal | Carbohydrates: 7g | Protein: 3g | Fat: 20g | Saturated Fat: 7g | Cholesterol: 23mg | Sodium: 1258mg | Potassium: 277mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5282IU | Vitamin C: 63mg | Calcium: 91mg | Iron: 1mg | Net Carbs: 6g
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Fast Sautéed Broccoli

Prep Time4 mins
Cook Time5 mins
Course: Side Dish
Keyword: broccoli
Servings: 4
Calories: 203kcal

Ingredients

Instructions

  • Rinse the broccoli well in cold water to make sure it's very clean.
  • In a very large skillet or pot, heat the olive oil and sauté the garlic over medium heat for about 1 minute.
  • Add all the broccoli, the salt, and pepper to the pot, toss it with the garlic and oil, and cook it for 2-3 minutes or until bright green but not soggy. Make sure the butter and oil fully coat the veggies.

Nutrition

Calories: 203kcal | Carbohydrates: 7g | Protein: 3g | Fat: 19g | Saturated Fat: 7g | Cholesterol: 23mg | Sodium: 1262mg | Potassium: 246mg | Fiber: 2g | Sugar: 1g | Vitamin A: 688IU | Vitamin C: 63mg | Calcium: 48mg | Iron: 1mg | Net Carbs: 5g

Also remember that all leafy vegetables will shrink dramatically when cooked, so even though 3 cups of spinach seems like a lot, you’ll end up with a lot less when you’re done. Also, the net carbs here look a little higher because of the garlic, but unless you’re going to eat every last bit of garlic on the plate (and who could blame you), you won’t actually be consuming all of it.

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