Your Recipe

Garlic Hash Browns with Kale

Zutat  Menge  Kalorien 
Grünkohl 201g 70kcal
Süßkartoffel, roh 208g 179kcal
Knoblauch 18g 27kcal
Speisesalz 1.4225g 0kcal
Schwarzer Pfeffer, gemahlen 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.

Nährwertangaben 
Portionsgröße  215 g | ml
Menge pro Portion  139
584
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.6g 2%
Gesättigte Fettsäuren  0.2g 1%
Natrium 388mg 17%
Gesamte Kohlenhydrate  29g 10%
Ballaststoffe  7.6g 27%
Zucker  5.4g
Protein  5.2g 10%
Vitamin D 0mcg 0%
Kalzium 305mg 23%
Eisen  2.5mg 14%
Kalium 744mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.266 mg 25%
Vitamin B6 0.478 mg 28%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  28.7 g 10%
Sugars 5.4 g 11%
Ballaststoffe  7.6 g 27%
Carbohydrate 28.3 g 0%
Netto-Kohlenhydrate 23.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.243 g 0%
Arginin 0.28 g 0%
Asparaginsäure 0.713 g 0%
Cystein 0.068 g 0%
Glutaminsäure 0.574 g 0%
Glycin 0.228 g 0%
Histidin 0.216 g 0%
Isoleucin 0.255 g 0%
Leucin 0.335 g 0%
Lysin 0.27 g 0%
Methionin 0.067 g 0%
Phenylalanin 0.262 g 0%
Prolin 0.246 g 0%
Serin 0.235 g 0%
Threonin 0.234 g 0%
Tryptophan 0.074 g 0%
Tyrosin 0.149 g 0%
Valin 0.279 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 305.48 mg 23%
Kupfer 0.24 mg 27%
Fluorid 0.21 mcg 0%
Eisen  2.45 mg 14%
Magnesium 62.41 mg 15%
Mangan 1.42 mg 62%
Phosphor 118.83 mg 10%
Kalium 744.01 mg 16%
Selen 2.84 mcg 5%
Natrium 387.78 mg 17%
Zink 0.82 mg 7%
andere
Nährstoff Menge  DV
Wasser 175.797 g 0%
Asche 3.448 g 0%