Module 4 · Vegetables
Silky Garlic & Chili Braised Cavolo Nero
Silky Garlic & Chili Braised Cavolo Nero is a keto side dish with 8 g net carbs, 10 g protein and 20 g fat per serving (250 kcal). It serves 4 and takes 40 minutes in total.
Dark Tuscan kale slow-cooked in olive oil, garlic and a whisper of anchovy until it turns velvety, with toasted pine nuts for crunch.
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Allergens in this Ketogeni recipe: cereals containing gluten, fish, soybeans, milk, celery. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 15 min · Total time: 40 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 8 g |
| Protein | 10 g |
| Fat | 20 g |
| Energy | 250 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 500 g organic cavolo nero (lacinato kale), stems removed, leaves torn
- 4 tbsp organic extra-virgin olive oil
- 4 piece organic garlic cloves, sliced
- 0.5 tsp organic chili flakes
- 4 piece anchovy fillets in olive oil
- 200 ml homemade stock or water, unsweetened
- 1 tbsp organic lemon juice
- 20 g organic pine nuts, toasted
- 40 g organic Parmesan, shaved
- 0.5 tsp fine sea salt
Step-by-step method
- Wash the kale well. Tear leaves into wide ribbons, discarding the woody ribs. Leave a little water clinging to the leaves.
- Warm the oil in a large, deep pan over medium-low heat. Add garlic, chili and anchovies; stir until the anchovies dissolve and the garlic turns pale gold, about 2 minutes. Do not let the garlic brown.
- Add the kale in handfuls, turning each batch until it wilts and glistens with oil.
- Pour in the stock, cover, and braise on low for 20-25 minutes, stirring now and then, until the leaves are dark, soft and silky.
- Uncover and cook 3-4 minutes to concentrate the juices. Finish with lemon juice, toasted pine nuts and shaved Parmesan. Taste and season.
Chef’s tips
- Longer, gentler cooking turns kale from bitter and chewy into sweet and velvety.
- Serve in a shallow bowl with the pot juices; they are the best part.
- Great underneath a fried or soft-boiled egg, or beside grilled fish.
Variations
- Vegan: omit the anchovies and Parmesan; add 1 tsp white miso and toasted sunflower seeds.
- Add crisp bacon or chorizo for a heartier plate.
- Try rainbow chard, spring greens or collard greens; adjust braising time.
Storage
Keeps 5 days in the fridge and freezes for 3 months; flavour deepens overnight. Reheat gently with a splash of water.
Questions and answers
How many net carbs are in Silky Garlic & Chili Braised Cavolo Nero?
One serving has 8 g net carbohydrates, 10 g protein and 20 g fat (250 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Silky Garlic & Chili Braised Cavolo Nero ahead, store or freeze it?
Keeps 5 days in the fridge and freezes for 3 months; flavour deepens overnight. Reheat gently with a splash of water.
Which allergens are in Silky Garlic & Chili Braised Cavolo Nero?
It contains cereals containing gluten, fish, soy, milk and celery, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Can I vary Silky Garlic & Chili Braised Cavolo Nero?
Yes. Vegan: omit the anchovies and Parmesan; add 1 tsp white miso and toasted sunflower seeds. Add crisp bacon or chorizo for a heartier plate. Try rainbow chard, spring greens or collard greens; adjust braising time.