Your Recipe

Parmesan Chicken and Kale Sauté

Složka Množství Kalorie
Citronová šťáva 14.4g 3kcal
Kapusta 340.2g 119kcal
Kuřecí brojler, syrové maso, vykostěná prsa 680.4g 816kcal
Česnek 9g 13kcal
Olivový olej 28g 248kcal
Sýr, parmezán, strouhaný 44.952g 189kcal
Cibule, žlutá, syrová 110g 42kcal
Víno, suché 124g 188kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch-thick strips
Kosher salt
Freshly ground black pepper
1 medium yellow onion, diced
3 cloves garlic, minced
Pinch red pepper flakes
1 large bunch flat-leaf kale (about 12 ounces), stems removed and leaves coarsely chopped
1/2 cup dry white wine
1/2 cup grated Parmesan cheese
1 tablespoon freshly squeezed lemon juice
INSTRUCTIONS
Heat the oil in a large skillet over medium heat until shimmering. Add the chicken, season with salt and pepper, and sauté until cooked through, 5 to 7 minutes. Transfer the chicken to a plate and cover to keep warm.
Add the onion, garlic, and pepper flakes to the skillet. Sauté until the onions are starting to soften, about 2 minutes. Stir in the kale, wine, and a pinch of salt. Cover and cook for about 5 minutes, stirring occasionally, until the kale is just tender.
Return the chicken and any accumulated juices to the skillet. Add the Parmesan and lemon juice and stir to combine. Taste and season with more salt and pepper as needed.

nutriční údaje
Velikost porce 338 g | ml
Množství na porci 405
1694
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 3.8g 19%
Sodík 322mg 14%
Sacharidy celkem 12g 4%
Vláknina 4.1g 15%
Cukr 1.3g
Bílkoviny 45g 89%
Vitamin D 0mcg 0%
Vápník 335mg 26%
Železo 2.3mg 13%
Draslík 976mg 21%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 245.902 mcg 27%
Thiamin [B1] 0.27 mg 22%
Riboflavin [B2] 0.644 mg 50%
Niacin [B3] 17.427 mg 109%
Kyselina pantotenová [B5] 2.937 mg 59%
Vitamin B6 1.543 mg 91%
Kobalamin [B12] 0.509 mcg 0%
Floát [B9] 68.828 mcg 0%
Vitamin C 83.787 mg 93%
Vitamin D 0 mcg 0%
Vitamin E 2.529 mg 17%
Vitamin K 350.884 mcg 292%
Betain 12.192 mg 0%
Cholin 142.389 mg 26%
Carbohydrates
živina Množství DV
Sacharidy celkem 12.1 g 4%
Sugars 1.3 g 3%
Vláknina 4.1 g 15%
Carbohydrate 4.7 g 0%
Čisté sacharidy 10.8g
aminokyseliny
živina Množství DV
Alanin 2.361 g 0%
Arginin 2.74 g 0%
Kyselina asparagová 3.833 g 0%
Cystein 0.435 g 0%
kyselina glutamová 5.969 g 0%
Glycin 1.819 g 0%
Histidin 1.576 g 0%
Izoleucin 2.032 g 0%
Leucin 3.347 g 0%
Lysin 3.834 g 0%
Metionin 1.021 g 0%
Fenylalanin 1.676 g 0%
Prolin 1.366 g 0%
Serin 1.568 g 0%
Treonin 1.831 g 0%
Tryptofan 0.513 g 0%
Tyrosin 1.467 g 0%
Valin 2.123 g 0%
Minerály
živina Množství DV
Vápník 334.84 mg 26%
Měď 0.15 mg 16%
Fluorid 0 mcg 0%
Železo 2.27 mg 13%
Hořčík 85.67 mg 20%
Mangan 0.92 mg 40%
Fosfor 496.21 mg 40%
Draslík 976.16 mg 21%
Selen 43.96 mcg 80%
Sodík 321.91 mg 14%
Zinek 2.08 mg 19%
další
živina Množství DV
Voda 256.391 g 0%
Popel 4.282 g 0%