| Prep: 5 mins | Cook: 8 mins – 11 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 11g | 1.5g | 7g |
| sugars | fibre | protein | salt |
| 1g | 2g | 3g | 0.2g |
The Appeal of Pan-Fried Good King Henrys with Garlic and Oil
There’s something inherently satisfying about finding a recipe that not only excites your taste buds but also connects with your roots. Pan-Fried Good King Henrys with Garlic and Oil is one such gem. This dish brings together my love for fresh, wholesome ingredients and my deep-seated passion for Creole and French cuisine. Good King Henry, or Blitum bonus-henricus, is a unique vegetable that’s often overlooked, but it shouldn’t be. Its earthy flavor and tender texture make it a perfect candidate for a simple yet flavorful preparation.
Nutritional Benefits and Simplicity
One reason I adore this recipe is because of the nutritional benefits Good King Henry offers. Rich in vitamins A and C, iron, and protein, this leafy green is a powerhouse of nutrients. It’s similar in some ways to spinach but has its own distinct flavor profile that sets it apart. Pairing it with garlic, which is known for its anti-inflammatory and antioxidant properties, makes this dish not just tasty but incredibly healthy too. Olive oil, the primary cooking medium here, adds a beautiful richness and is heart-healthy due to its high content of monounsaturated fats.
For those who love dishes like Sautéed Spinach with Garlic and Lemon or Sautéed Swiss Chard with Bacon, this recipe will feel both familiar and excitingly new. The Good King Henry can easily absorb the flavors of garlic and olive oil, making each bite a delicious experience.
Delicious Pairings
Pan-Fried Good King Henrys with Garlic and Oil is a versatile dish that can fit comfortably into a variety of meal plans. It pairs wonderfully with grilled meats, roasted chicken, or even as a topping for a hearty grain bowl. The light, herbal notes of the Good King Henry, balanced by the robust flavors of garlic, provide a seamless complement to richer, protein-heavy dishes.
Additionally, adding a wedge of lemon on the side can elevate the dish by adding a layer of bright acidity that cuts through the richness of the olive oil. While optional, this simple tweak can make a world of difference to your palate.
This dish represents everything I love about cooking: the fusion of rich, historical flavors with simple, accessible ingredients. It’s a nod to my upbringing in Louisiana and my French culinary heritage, and I hope you find as much joy in making and eating it as I do.
What You’ll Need
- 2 lbs Good King Henry (Blitum bonus-henricus), washed and trimmed
- 6 cloves garlic, thinly sliced
- 6 tbsp olive oil
- Salt and pepper to taste
- 1 lemon, cut into wedges (optional, for serving)
Method
Step One
Heat the olive oil in a large skillet over medium heat.
Step Two
Once the oil is hot, add the thinly sliced garlic and sauté until fragrant and golden, about 2 minutes. Be careful not to burn the garlic.
Step Three
Add the washed and trimmed Good King Henry to the skillet. Use tongs to toss the greens in the garlic and oil.
Step Four
Cook the greens for about 5-7 minutes, or until they are wilted and tender. Stir occasionally to ensure even cooking.
Step Five
Season with salt and pepper to taste. Toss well to combine.
Step Six
Remove from heat and transfer to a serving dish. Serve immediately, with lemon wedges on the side if desired.
