Your Recipe

Parmesan Chicken and Kale Sauté

Zutat  Menge  Kalorien 
Zitronensaft 14.4g 3kcal
Grünkohl 340.2g 119kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 680.4g 816kcal
Knoblauch 9g 13kcal
Olivenöl 28g 248kcal
Käse, Parmesankäse, gerieben 44.952g 189kcal
Zwiebeln, gelb, roh 110g 42kcal
Wein, trocken 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.

Nährwertangaben 
Portionsgröße  338 g | ml
Menge pro Portion  405
1694
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  3.8g 19%
Natrium 322mg 14%
Gesamte Kohlenhydrate  12g 4%
Ballaststoffe  4.1g 15%
Zucker  1.3g
Protein  45g 89%
Vitamin D 0mcg 0%
Kalzium 335mg 26%
Eisen  2.3mg 13%
Kalium 976mg 21%
* 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 245.902 mcg 27%
Thiamin [B1] 0.27 mg 22%
Riboflavin [B2] 0.644 mg 50%
Niacin [B3] 17.427 mg 109%
Pantothensäure [B5] 2.937 mg 59%
Vitamin B6 1.543 mg 91%
Cobalamin [B12] 0.509 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.1 g 4%
Sugars 1.3 g 3%
Ballaststoffe  4.1 g 15%
Carbohydrate 4.7 g 0%
Netto-Kohlenhydrate 10.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.361 g 0%
Arginin 2.74 g 0%
Asparaginsäure 3.833 g 0%
Cystein 0.435 g 0%
Glutaminsäure 5.969 g 0%
Glycin 1.819 g 0%
Histidin 1.576 g 0%
Isoleucin 2.032 g 0%
Leucin 3.347 g 0%
Lysin 3.834 g 0%
Methionin 1.021 g 0%
Phenylalanin 1.676 g 0%
Prolin 1.366 g 0%
Serin 1.568 g 0%
Threonin 1.831 g 0%
Tryptophan 0.513 g 0%
Tyrosin 1.467 g 0%
Valin 2.123 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 334.84 mg 26%
Kupfer 0.15 mg 16%
Fluorid 0 mcg 0%
Eisen  2.27 mg 13%
Magnesium 85.67 mg 20%
Mangan 0.92 mg 40%
Phosphor 496.21 mg 40%
Kalium 976.16 mg 21%
Selen 43.96 mcg 80%
Natrium 321.91 mg 14%
Zink 2.08 mg 19%
andere
Nährstoff Menge  DV
Wasser 256.391 g 0%
Asche 4.282 g 0%