Your Recipe

Garlic Hash Browns with Kale

Složka Množství Kalorie
Kapusta 201g 70kcal
Sladká brambora 208g 179kcal
Česnek 18g 27kcal
Sůl, stolní 1.4225g 0kcal
Pepř černý, mletý 1.15g 3kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 Yukon Gold potatoes, shredded
¼ teaspoon salt
½ teaspoon freshly ground black pepper
6 cloves garlic, minced
2 to 3 large kale leaves, shredded
Pinch of salt
Option: 2 cups shredded sweet potato instead of Yukon Gold potatoes
INSTRUCTIONS
Preheat your oven to 375° F. Rinse the shredded potatoes and pat them dry. Toss them with the salt and pepper. Spread the shredded potatoes on a baking sheet lined with a silicon baking mat. Bake the shredded potatoes for 10 minutes. Remove the sheet from the oven and toss the potatoes with the minced garlic, then spread them back on the mat. Return them to the oven and bake them 5 more minutes.
While the potatoes are baking, lightly saute the shredded kale over medium heat in a large pan with about ⅛ inch of water and a pinch of salt in it. Do not replenish the water when it evaporates. It is only there to get the kale to quickly wilt. Once the kale has completely softened, about 8 to 10 minutes, set it aside and let it cool until you can comfortably handle it. Squeeze the kale to get rid of excess water, then toss it a bit to separate the cooked shreds.
Plate the crisped potatoes, top it with the kale, and serve.

Option: Substitute 2 cups shredded sweet potato for the shredded Yukon Gold potatoes.

nutriční údaje
Velikost porce 215 g | ml
Množství na porci 139
584
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 1.6g 2%
Nasycené tuky 0.2g 1%
Sodík 388mg 17%
Sacharidy celkem 29g 10%
Vláknina 7.6g 27%
Cukr 5.4g
Bílkoviny 5.2g 10%
Vitamin D 0mcg 0%
Vápník 305mg 23%
Železo 2.5mg 14%
Draslík 744mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 979.72 mcg 109%
Thiamin [B1] 0.213 mg 18%
Riboflavin [B2] 0.423 mg 33%
Niacin [B3] 1.835 mg 11%
Kyselina pantotenová [B5] 1.266 mg 25%
Vitamin B6 0.478 mg 28%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 74.118 mcg 0%
Vitamin C 99.171 mg 110%
Vitamin D 0 mcg 0%
Vitamin E 0.947 mg 6%
Vitamin K 394.514 mcg 329%
Betain 0.353 mg 0%
Cholin 15.447 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 28.7 g 10%
Sugars 5.4 g 11%
Vláknina 7.6 g 27%
Carbohydrate 28.3 g 0%
Čisté sacharidy 23.2g
aminokyseliny
živina Množství DV
Alanin 0.243 g 0%
Arginin 0.28 g 0%
Kyselina asparagová 0.713 g 0%
Cystein 0.068 g 0%
kyselina glutamová 0.574 g 0%
Glycin 0.228 g 0%
Histidin 0.216 g 0%
Izoleucin 0.255 g 0%
Leucin 0.335 g 0%
Lysin 0.27 g 0%
Metionin 0.067 g 0%
Fenylalanin 0.262 g 0%
Prolin 0.246 g 0%
Serin 0.235 g 0%
Treonin 0.234 g 0%
Tryptofan 0.074 g 0%
Tyrosin 0.149 g 0%
Valin 0.279 g 0%
Minerály
živina Množství DV
Vápník 305.48 mg 23%
Měď 0.24 mg 27%
Fluorid 0.21 mcg 0%
Železo 2.45 mg 14%
Hořčík 62.41 mg 15%
Mangan 1.42 mg 62%
Fosfor 118.83 mg 10%
Draslík 744.01 mg 16%
Selen 2.84 mcg 5%
Sodík 387.78 mg 17%
Zinek 0.82 mg 7%
další
živina Množství DV
Voda 175.797 g 0%
Popel 3.448 g 0%