Your Recipe

Coconut-Creamed Greens

Složka Množství Kalorie
Kapusta 23.6g 8kcal
Šalotky 50g 36kcal
Švýcarský Mangold 283.5g 54kcal
Česnek 6g 9kcal
Kokosový olej 42g 375kcal
Muškátový oříšek mletý 0.04g 0kcal
Kokosové mléko 389g 895kcal
Sůl 3g 0kcal
Baby špenát 90g 19kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 10-oz. bunch curly kale

1 10-oz. bunch rainbow chard

3 cups packed fresh baby spinach

3 tablespoons unrefined coconut oil, divided

1 large shallot, chopped

2 cloves garlic, finely chopped

1 teaspoon kosher salt, divided

1 13.66-oz. can unsweetened coconut milk,* well shaken and stirred

⅛ teaspoon freshly grated nutmeg

Freshly ground black pepper, for serving

Directions
Wash greens and pat dry. Remove and discard kale stems. Remove chard stems; trim stems, finely slice, and set aside. Stack kale and chard leaves; roll into a cigar shape and finely slice. Place sliced leaves and spinach in a large bowl.

Heat 1 tablespoon oil in a saucepan over medium. Add shallot, garlic, and ¼ teaspoon salt; cook, stirring often, until softened, about 2 minutes. Add coconut milk and bring to a simmer over medium. Simmer, stirring occasionally, until mixture is thickened and liquid is reduced by about half, 8 to 10 minutes. Remove from heat. Stir in nutmeg.

Meanwhile, heat remaining 2 tablespoons oil in a large pot over medium-high. Add sliced chard stems and ¼ teaspoon salt; cook, stirring often, until softened, about 4 minutes. Add mixed greens in 4 batches, letting leaves wilt before next addition. Cook, stirring constantly, until leaves are bright green and liquid in bottom of pot is mostly evaporated, 5 to 7 minutes. Season with remaining ½ teaspoon salt.

Add coconut milk mixture to greens; stir until well combined. Remove from heat and season with several grinds of pepper.

*Made from the white flesh of coconuts, coconut milk is a culinary multitasker that lends creamy richness to more than just curries. Its mild flavor makes it an excellent swap for cow's milk in smoothies, soups, and baked goods.

nutriční údaje
Velikost porce 222 g | ml
Množství na porci 349
1460
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 34g 44%
Nasycené tuky 29g 146%
Sodík 490mg 21%
Sacharidy celkem 11g 4%
Vláknina 4.3g 15%
Cukr 5.1g
Bílkoviny 4.7g 9%
Vitamin D 0mcg 0%
Vápník 89mg 7%
Železo 3.4mg 19%
Draslík 724mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 294.772 mcg 33%
Thiamin [B1] 0.088 mg 7%
Riboflavin [B2] 0.132 mg 10%
Niacin [B3] 1.252 mg 8%
Kyselina pantotenová [B5] 0.367 mg 7%
Vitamin B6 0.216 mg 13%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 59.543 mcg 0%
Vitamin C 36.927 mg 41%
Vitamin D 0 mcg 0%
Vitamin E 1.542 mg 10%
Vitamin K 611.535 mcg 510%
Betain 0.23 mg 0%
Cholin 22.846 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 11.3 g 4%
Sugars 5.1 g 10%
Vláknina 4.3 g 15%
Carbohydrate 5.5 g 0%
Čisté sacharidy 6.2g
aminokyseliny
živina Množství DV
Alanin 0.139 g 0%
Arginin 0.533 g 0%
Kyselina asparagová 0.27 g 0%
Cystein 0.047 g 0%
kyselina glutamová 0.606 g 0%
Glycin 0.132 g 0%
Histidin 0.094 g 0%
Izoleucin 0.219 g 0%
Leucin 0.293 g 0%
Lysin 0.198 g 0%
Metionin 0.062 g 0%
Fenylalanin 0.212 g 0%
Prolin 0.125 g 0%
Serin 0.139 g 0%
Treonin 0.162 g 0%
Tryptofan 0.045 g 0%
Tyrosin 0.085 g 0%
Valin 0.241 g 0%
Minerály
živina Množství DV
Vápník 89.46 mg 7%
Měď 0.43 mg 47%
Fluorid 0 mcg 0%
Železo 3.43 mg 19%
Hořčík 119.28 mg 28%
Mangan 1.38 mg 60%
Fosfor 151.69 mg 12%
Draslík 723.67 mg 15%
Selen 7.65 mcg 14%
Sodík 490.41 mg 21%
Zinek 1.1 mg 10%
další
živina Množství DV
Voda 168.372 g 0%
Popel 2.411 g 0%