Sautéing greens is just one of those classic kitchen skills that you gotta have! A batch of sautéed greens will also stay good in the fridge for up to 2-3 days, making it an essential meal prep skill, as well. Sautéed greens go well with everything, so I always have a container full of it, ready to be used with my meals. To successfully sauté greens, you need to only be comfortable with washing leafy greens, and mincing garlic. If you are not comfortable with either of those skills, check out the resources section for some help.
Meal Prep – Preparing your ingredients
For this guide, I decided to use spinach and kale. These are the most popular dark-leafy greens, however any greens will do. Some other choices include: beet greens, cabbage, romaine lettuce, swiss chard and arugula. To prepare your greens, simply place them in a large bowl and soak with water. Dump out the water, and replace with clean water. Once the bowl water is clear, you know that the greens have been properly washed. Now, pat them dry with a paper towel and cut them up into bite size pieces. You should now have something that looks like the image above.
Next, prepare your garlic. If you are sensitive to garlic, try replacing it with onion. Greens by themselves are pretty bland, so I like to add some garlic and/or onion to make them more flavourful. For this amount of greens, I used 3 garlic cloves. The amount of garlic/onion you use comes down to personal preference. You will be making this recipe quite a lot, so experiment with different amounts and see what you like. Mince the garlic into tiny pieces, and you are finished preparing!
Meal Prep – Sautéed Greens
Place a medium sized pan over medium heat. Drizzle some olive oil onto the pan to warm it up. If you aren’t clear on how much oil to use, pour the oil in the centre of the pan, until it is the size of a large pancake. Once the oil has heated up, place your garlic into the pan. Let the garlic cook for about a minute, and then put in the greens.
At this point, you may think that you have too many greens, but they will wilt down quite a bit. You’ll see at the end how much everything shrunk! Stir around the greens until they look like this:
As you can see, the greens have lost most of their volume, but they still retain their shape. You don’t want to over cook them to the point of sogginess.
Meal Prep – Seasoning
This step is not crucial, considering you will be eating the sautéed greens with other (more flavourful) food items. If you want, you can sprinkle some salt and pepper on your greens while they are sautéing. This will add a little more flavour, and you should definitely see if you like it.
From here, remove the sautéed greens from the pan and either eat them now, or store them in a container. I put some grilled salmon on top of the greens, with some roasted vegetables for a delicious lunch.
That’s really all! This might seem extra-basic for some of you, but for those who have little to no experience in the kitchen, this is a great place to start. Hope this helped!