Your Recipe

Chickpea and Kale Breakfast Skillet

Složka Množství Kalorie
Kapusta 24g 8kcal
Smažené vejce 92g 180kcal
Česnek 6g 9kcal
Olivový olej 28g 248kcal
Bazalka čerstvá 19g 4kcal
Cizrna konzervovaná odkapaná 425g 591kcal

Recipe Instructions:

ingredients
1 15 ounce can of chickpeas, rinsed and patted dry
2 cloves of garlic, finely minced
1–2 tablespoons of olive oil
1 1/2 cups of kale, washed and patted dry
1/2 cup of fresh chopped leafy herbs (I used basil since it’s in season but cilantro, parsley, etc would be great! you can also mix them).
salt and pepper to taste
optional: 1-2 fried eggs (poached would be great as well!)
instructions
Place your cleaned and dried chickpeas in a large skillet over medium heat. Add in the minced garlic and 1 tablespoon of olive oil. Stir to combine.
If needed/ desired, add in more olive oil. I wanted to minimize the amount of oil I was adding in so instead, I added a bit of water to the skillet to keep it from getting to dry. Within minutes, the water is absorbed/ evaporated. Add even more if needed.
Cook for 10 minutes or until the chickpeas begin to crisp up.
Salt and pepper to taste (this is a good time to add other spices if desired…turmeric maybe? or cumin?)
Turn the heat to low and add in the kale and fresh herbs. Continue to cook until the greens are wilted. Take off of heat.
Top with a fried egg and enjoy!!

nutriční údaje
Velikost porce 297 g | ml
Množství na porci 520
2176
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 27g 35%
Nasycené tuky 4.4g 22%
Sodík 626mg 27%
Sacharidy celkem 50g 18%
Vláknina 14g 51%
Cukr 8.9g
Bílkoviny 22g 44%
Vitamin D 1mcg 5%
Vápník 177mg 14%
Železo 3.8mg 21%
Draslík 420mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 156.865 mcg 17%
Thiamin [B1] 0.1 mg 8%
Riboflavin [B2] 0.312 mg 24%
Niacin [B3] 0.584 mg 4%
Kyselina pantotenová [B5] 0.846 mg 17%
Vitamin B6 0.401 mg 24%
Kobalamin [B12] 0.446 mcg 0%
Floát [B9] 139.45 mcg 0%
Vitamin C 14.067 mg 16%
Vitamin D 1.012 mcg 5%
Vitamin E 3.392 mg 23%
Vitamin K 104.484 mcg 87%
Betain 0.226 mg 0%
Cholin 147.701 mg 27%
Carbohydrates
živina Množství DV
Sacharidy celkem 50 g 18%
Sugars 8.9 g 18%
Vláknina 14.3 g 51%
Carbohydrate 2.2 g 0%
Čisté sacharidy 41.1g
aminokyseliny
živina Množství DV
Alanin 1.046 g 0%
Arginin 1.877 g 0%
Kyselina asparagová 2.511 g 0%
Cystein 0.348 g 0%
kyselina glutamová 3.565 g 0%
Glycin 0.876 g 0%
Histidin 0.597 g 0%
Izoleucin 1.018 g 0%
Leucin 1.667 g 0%
Lysin 1.504 g 0%
Metionin 0.396 g 0%
Fenylalanin 1.182 g 0%
Prolin 0.913 g 0%
Serin 1.272 g 0%
Treonin 0.868 g 0%
Tryptofan 0.24 g 0%
Tyrosin 0.645 g 0%
Valin 1.101 g 0%
Minerály
živina Množství DV
Vápník 177.01 mg 14%
Měď 0.62 mg 69%
Fluorid 0.55 mcg 0%
Železo 3.77 mg 21%
Hořčík 72.02 mg 17%
Mangan 2.08 mg 90%
Fosfor 296.04 mg 24%
Draslík 419.63 mg 9%
Selen 22.38 mcg 41%
Sodík 625.5 mg 27%
Zinek 2.14 mg 19%
další
živina Množství DV
Voda 194.971 g 0%
Popel 2.885 g 0%