Your Recipe

Wilted Greens

Zutat  Menge  Kalorien 
Grünkohl 200g 70kcal
Knoblauch 6g 9kcal
Olivenöl 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.

Nährwertangaben 
Portionsgröße  117 g | ml
Menge pro Portion  159
664
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.1g 10%
Natrium 54mg 2%
Gesamte Kohlenhydrate  5.4g 2%
Ballaststoffe  4.2g 15%
Zucker  1g
Protein  3.1g 6%
Vitamin D 0mcg 0%
Kalzium 260mg 20%
Eisen  1.7mg 10%
Kalium 360mg 8%
* 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 241 mcg 27%
Thiamin [B1] 0.119 mg 10%
Riboflavin [B2] 0.35 mg 27%
Niacin [B3] 1.201 mg 8%
Pantothensäure [B5] 0.388 mg 8%
Vitamin B6 0.184 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  5.4 g 2%
Sugars 1 g 2%
Ballaststoffe  4.2 g 15%
Carbohydrate 5.4 g 0%
Netto-Kohlenhydrate 4.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.151 g 0%
Arginin 0.182 g 0%
Asparaginsäure 0.277 g 0%
Cystein 0.04 g 0%
Glutaminsäure 0.355 g 0%
Glycin 0.147 g 0%
Histidin 0.175 g 0%
Isoleucin 0.182 g 0%
Leucin 0.214 g 0%
Lysin 0.183 g 0%
Methionin 0.031 g 0%
Phenylalanin 0.155 g 0%
Prolin 0.177 g 0%
Serin 0.129 g 0%
Threonin 0.136 g 0%
Tryptophan 0.037 g 0%
Tyrosin 0.105 g 0%
Valin 0.168 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 259.57 mg 20%
Kupfer 0.06 mg 7%
Fluorid 0 mcg 0%
Eisen  1.73 mg 10%
Magnesium 33.75 mg 8%
Mangan 0.97 mg 42%
Phosphor 59.59 mg 5%
Kalium 360.17 mg 8%
Selen 1.33 mcg 2%
Natrium 53.78 mg 2%
Zink 0.42 mg 4%
andere
Nährstoff Menge  DV
Wasser 91.388 g 0%
Asche 1.585 g 0%