Your Recipe

Sukumawiki-Kale

Zutat  Menge  Kalorien 
Grünkohl 454g 159kcal
Sahne schwere Schlagsahne 237g 806kcal
Pflanzenöl 28.8g 255kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 197g 87kcal

Recipe Instructions:

INGREDIENTS
2 tablespoon cooking oil
2 medium (or 1 large) red onions, finely diced
454 grams kale, shredded into thin strips, toughest bits of stems discarded
Salt to taste
237 ml heavy cream

INSTRUCTIONS
Heat the 2 tablespoons of oil in a large skillet or pot over medium heat until shimmering. Add the onions and cook, stirring occasionally, until softened, 5 to 7 minutes.
Add the shredded kale to the onions and mix well. Turn the heat to medium-low, cover and cook for 5 minutes.
After 5 minutes, remove the lid, add salt to taste, and stir in the cream. Continue cooking for another 5 minutes, uncovered, stirring occasionally. The cream will thicken slightly, making for a deliciously rich creamed kale and onions.
Serve it up with Kenyan stew, and a side of ugali

Nährwertangaben 
Portionsgröße  229 g | ml
Menge pro Portion  327
1367
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 30g 39%
Gesättigte Fettsäuren  15g 74%
Natrium 77mg 3%
Gesamte Kohlenhydrate  12g 4%
Ballaststoffe  5.7g 20%
Zucker  5.7g
Protein  5.4g 11%
Vitamin D 0.9mcg 5%
Kalzium 336mg 26%
Eisen  2mg 11%
Kalium 548mg 12%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 517.053 mcg 57%
Thiamin [B1] 0.14 mg 12%
Riboflavin [B2] 0.505 mg 39%
Niacin [B3] 1.377 mg 9%
Pantothensäure [B5] 0.713 mg 14%
Vitamin B6 0.188 mg 11%
Cobalamin [B12] 0.095 mcg 0%
Folat [B9] 72.74 mcg 0%
Vitamin C 110.354 mg 123%
Vitamin D 0.948 mcg 5%
Vitamin E 2.137 mg 14%
Vitamin K 452.581 mcg 377%
Betain 0.341 mg 0%
Cholin 10.536 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.6 g 4%
Sugars 5.7 g 11%
Ballaststoffe  5.7 g 20%
Carbohydrate 6.7 g 0%
Netto-Kohlenhydrate 5.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.221 g 0%
Arginin 0.224 g 0%
Asparaginsäure 0.421 g 0%
Cystein 0.052 g 0%
Glutaminsäure 0.715 g 0%
Glycin 0.199 g 0%
Histidin 0.234 g 0%
Isoleucin 0.285 g 0%
Leucin 0.371 g 0%
Lysin 0.272 g 0%
Methionin 0.072 g 0%
Phenylalanin 0.247 g 0%
Prolin 0.376 g 0%
Serin 0.195 g 0%
Threonin 0.223 g 0%
Tryptophan 0.079 g 0%
Tyrosin 0.196 g 0%
Valin 0.281 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 335.77 mg 26%
Kupfer 0.09 mg 10%
Fluorid 1.78 mcg 0%
Eisen  2 mg 11%
Magnesium 47.02 mg 11%
Mangan 1.11 mg 48%
Phosphor 116.98 mg 9%
Kalium 548.29 mg 12%
Selen 3.05 mcg 6%
Natrium 76.65 mg 3%
Zink 0.67 mg 6%
andere
Nährstoff Menge  DV
Wasser 179.559 g 0%
Asche 2.274 g 0%