Your Recipe

Wilted Escarole with Feta, Walnuts, and Honey

Zutat  Menge  Kalorien 
Walnüsse 88g 576kcal
Käsefeta 28.35g 75kcal
Olivenöl 4.2g 37kcal

Recipe Instructions:

1/4 head of escarole, cut lengthwise with stem intact
1 teaspoon olive oil
1 ounce feta cheese, crumbled
8 walnut halves, chopped
Honey to taste

Wash the escarole thoroughly, making sure to get between the leaves to rid them of any sand. Shake off most of the water, and sprinkle the escarole with salt and pepper.
Add olive oil to a large saute pan over medium high heat. Once hot, place the escarole in the pan and sear for about 30-40 seconds on all sides until all leaves are slightly wilted.
Transfer the escarole to a plate, top with feta cheese, walnuts and drizzle with honey. Serve right away.

Nährwertangaben 
Portionsgröße  60 g | ml
Menge pro Portion  344
1439
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 34g 43%
Gesättigte Fettsäuren  4.9g 24%
Natrium 162mg 7%
Gesamte Kohlenhydrate  6.6g 2%
Ballaststoffe  2.9g 11%
Zucker  1.1g
Protein  8.7g 17%
Vitamin D 0.1mcg 0%
Kalzium 113mg 9%
Eisen  1.4mg 8%
Kalium 203mg 4%
* 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 18.159 mcg 2%
Thiamin [B1] 0.172 mg 14%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 0.635 mg 4%
Pantothensäure [B5] 0.388 mg 8%
Vitamin B6 0.296 mg 17%
Cobalamin [B12] 0.24 mcg 0%
Folat [B9] 47.656 mcg 0%
Vitamin C 0.572 mg 1%
Vitamin D 0.057 mcg 0%
Vitamin E 0.636 mg 4%
Vitamin K 2.707 mcg 2%
Betain 0.134 mg 0%
Cholin 19.437 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.6 g 2%
Sugars 1.1 g 2%
Ballaststoffe  2.9 g 11%
Carbohydrate 6.6 g 0%
Netto-Kohlenhydrate 5.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.397 g 0%
Arginin 1.069 g 0%
Asparaginsäure 0.915 g 0%
Cystein 0.103 g 0%
Glutaminsäure 1.582 g 0%
Glycin 0.373 g 0%
Histidin 0.228 g 0%
Isoleucin 0.389 g 0%
Leucin 0.713 g 0%
Lysin 0.359 g 0%
Methionin 0.156 g 0%
Phenylalanin 0.409 g 0%
Prolin 0.506 g 0%
Serin 0.577 g 0%
Threonin 0.353 g 0%
Tryptophan 0.103 g 0%
Tyrosin 0.273 g 0%
Valin 0.482 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 113.02 mg 9%
Kupfer 0.7 mg 78%
Fluorid 0 mcg 0%
Eisen  1.38 mg 8%
Magnesium 72.21 mg 17%
Mangan 1.51 mg 65%
Phosphor 200.01 mg 16%
Kalium 202.85 mg 4%
Selen 4.28 mcg 8%
Natrium 162.38 mg 7%
Zink 1.77 mg 16%
andere
Nährstoff Menge  DV
Wasser 9.615 g 0%
Asche 1.52 g 0%