Country Kale - 4 servings
Preparation: 15 min. Cooking: 25 min. Total: 40 min.
Low Fat recipes contain less than 30% calories from fat
Low Sodium recipes contain less than 800 mg sodium
-
2 tsp
unsalted butter
-
1
clove garlic, crushed
-
1/4 cup
vegetable broth
-
1-1/2 lb
kale, stems discarded, coarsely chopped
-
3
small potatoes, peeled and diced
-
1/4 cup
sun dried tomatoes, minced
-
1 tbsp
red wine vinegar
-
2 tbsp
parsley, chopped
Melt butter in a heavy nonstick skillet over medium low heat. Sauté garlic 3 minutes or until golden. Stir in stock and kale. Bring to a boil over high heat. Reduce heat to medium. Cover and simmer 5 minutes. Add potatoes and tomatoes. Simmer uncovered 15 minutes, stirring occasionally, or until potatoes are tender and liquid has evaporated. Sprinkle with vinegar and season with salt and pepper to taste. Transfer to a serving dish. Serve kale sprinkled with parsley.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 197 Kcal |
2.99 g |
38.2 g |
8.37 g |
6.75 g |
2.95 g |
5.08 mg |
473 mg |
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Nutrients
| Calories |
200 Kcal |
|
| Fat |
3 g |
|
| Carbs |
38 g |
|
| Protein |
8.4 g |
|
| Fiber |
6.7 g |
|
| Sugar |
2.9 g |
|
|
Fats
| Fat |
3 g |
|
| Fat, Sat. |
1.4 g |
|
| Fat, Mono. |
0.58 g |
|
| Fat, Poly. |
0.56 g |
|
| Cholesterol |
5.1 mg |
|
|
Vitamins
| Choline |
4.4 mg |
0.8% |
| Niacin |
3.4 mg |
21% |
| Panto. Acid |
0.66 mg |
13% |
| Riboflavin |
0.27 mg |
21% |
| Thiamin |
0.2 mg |
17% |
| Vitamin A |
11000 IU |
360% |
| Vitamin B6 |
0.58 mg |
36% |
| Vitamin B12 |
0.004 mcg |
0.17% |
| Vitamin C |
83 mg |
93% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.12 mg |
0.81% |
| Vitamin K |
35 mcg |
29% |
|
Minerals
| Calcium |
260 mg |
26% |
| Copper |
0.29 mg |
32% |
| Fluoride |
0.066 mcg |
1.7% |
| Iron |
3.4 mg |
43% |
| Magnesium |
75 mg |
18% |
| Manganese |
1.1 mg |
16% |
| Phosphorus |
160 mg |
22% |
| Potassium |
1400 mg |
30% |
| Selenium |
2.4 mcg |
4.3% |
| Sodium |
470 mg |
32% |
| Zinc |
0.87 mg |
7.9% |
|
Dietary Exchanges
| Vegetable |
2.5 |
| Starch & Bread |
1.5 |
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