Your Recipe

Wilted Greens

Složka Množství Kalorie
Kapusta 200g 70kcal
Česnek 6g 9kcal
Olivový olej 27g 239kcal

Recipe Tags:

OMAD

Recipe Tags:

Salad

Recipe Instructions:

Ingredients:
• 1 bunch greens (such as kale, spinach, or collard greens), tough stems removed and leaves chopped
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh lemon juice for serving
Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté until fragrant, about 1 minute.
3. Add chopped greens to the skillet and toss to coat with garlic and olive oil.
4. Sauté greens for 3-5 minutes until wilted but still bright green.
5. Season with salt and pepper to taste.
6. Remove from heat and drizzle with fresh lemon juice.
7. Serve wilted greens immediately as a side dish or as part of a main course.

nutriční údaje
Velikost porce 117 g | ml
Množství na porci 159
664
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 15g 19%
Nasycené tuky 2.1g 10%
Sodík 54mg 2%
Sacharidy celkem 5.4g 2%
Vláknina 4.2g 15%
Cukr 1g
Bílkoviny 3.1g 6%
Vitamin D 0mcg 0%
Vápník 260mg 20%
Železo 1.7mg 10%
Draslík 360mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 241 mcg 27%
Thiamin [B1] 0.119 mg 10%
Riboflavin [B2] 0.35 mg 27%
Niacin [B3] 1.201 mg 8%
Kyselina pantotenová [B5] 0.388 mg 8%
Vitamin B6 0.184 mg 11%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 62.09 mcg 0%
Vitamin C 94.336 mg 105%
Vitamin D 0 mcg 0%
Vitamin E 2.606 mg 17%
Vitamin K 397.778 mcg 331%
Betain 0.314 mg 0%
Cholin 1.237 mg 0%
Carbohydrates
živina Množství DV
Sacharidy celkem 5.4 g 2%
Sugars 1 g 2%
Vláknina 4.2 g 15%
Carbohydrate 5.4 g 0%
Čisté sacharidy 4.4g
aminokyseliny
živina Množství DV
Alanin 0.151 g 0%
Arginin 0.182 g 0%
Kyselina asparagová 0.277 g 0%
Cystein 0.04 g 0%
kyselina glutamová 0.355 g 0%
Glycin 0.147 g 0%
Histidin 0.175 g 0%
Izoleucin 0.182 g 0%
Leucin 0.214 g 0%
Lysin 0.183 g 0%
Metionin 0.031 g 0%
Fenylalanin 0.155 g 0%
Prolin 0.177 g 0%
Serin 0.129 g 0%
Treonin 0.136 g 0%
Tryptofan 0.037 g 0%
Tyrosin 0.105 g 0%
Valin 0.168 g 0%
Minerály
živina Množství DV
Vápník 259.57 mg 20%
Měď 0.06 mg 7%
Fluorid 0 mcg 0%
Železo 1.73 mg 10%
Hořčík 33.75 mg 8%
Mangan 0.97 mg 42%
Fosfor 59.59 mg 5%
Draslík 360.17 mg 8%
Selen 1.33 mcg 2%
Sodík 53.78 mg 2%
Zinek 0.42 mg 4%
další
živina Množství DV
Voda 91.388 g 0%
Popel 1.585 g 0%