Your Recipe

Coconut-Creamed Greens

Zutat  Menge  Kalorien 
Grünkohl 23.6g 8kcal
Schalotten, roh 50g 36kcal
Schweizer Mangold 283.5g 54kcal
Knoblauch 6g 9kcal
Kokosnussöl 42g 375kcal
Muskat gemahlen 0.04g 0kcal
Kokosmilch 389g 895kcal
Salz, koscher 3g 0kcal
Spinat, Babyspinat 90g 19kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 10-oz. bunch curly kale

1 10-oz. bunch rainbow chard

3 cups packed fresh baby spinach

3 tablespoons unrefined coconut oil, divided

1 large shallot, chopped

2 cloves garlic, finely chopped

1 teaspoon kosher salt, divided

1 13.66-oz. can unsweetened coconut milk,* well shaken and stirred

⅛ teaspoon freshly grated nutmeg

Freshly ground black pepper, for serving

Directions
Wash greens and pat dry. Remove and discard kale stems. Remove chard stems; trim stems, finely slice, and set aside. Stack kale and chard leaves; roll into a cigar shape and finely slice. Place sliced leaves and spinach in a large bowl.

Heat 1 tablespoon oil in a saucepan over medium. Add shallot, garlic, and ¼ teaspoon salt; cook, stirring often, until softened, about 2 minutes. Add coconut milk and bring to a simmer over medium. Simmer, stirring occasionally, until mixture is thickened and liquid is reduced by about half, 8 to 10 minutes. Remove from heat. Stir in nutmeg.

Meanwhile, heat remaining 2 tablespoons oil in a large pot over medium-high. Add sliced chard stems and ¼ teaspoon salt; cook, stirring often, until softened, about 4 minutes. Add mixed greens in 4 batches, letting leaves wilt before next addition. Cook, stirring constantly, until leaves are bright green and liquid in bottom of pot is mostly evaporated, 5 to 7 minutes. Season with remaining ½ teaspoon salt.

Add coconut milk mixture to greens; stir until well combined. Remove from heat and season with several grinds of pepper.

*Made from the white flesh of coconuts, coconut milk is a culinary multitasker that lends creamy richness to more than just curries. Its mild flavor makes it an excellent swap for cow's milk in smoothies, soups, and baked goods.

Nährwertangaben 
Portionsgröße  222 g | ml
Menge pro Portion  349
1460
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 34g 44%
Gesättigte Fettsäuren  29g 146%
Natrium 490mg 21%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  4.3g 15%
Zucker  5.1g
Protein  4.7g 9%
Vitamin D 0mcg 0%
Kalzium 89mg 7%
Eisen  3.4mg 19%
Kalium 724mg 15%
* 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 294.772 mcg 33%
Thiamin [B1] 0.088 mg 7%
Riboflavin [B2] 0.132 mg 10%
Niacin [B3] 1.252 mg 8%
Pantothensäure [B5] 0.367 mg 7%
Vitamin B6 0.216 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 59.543 mcg 0%
Vitamin C 36.927 mg 41%
Vitamin D 0 mcg 0%
Vitamin E 1.542 mg 10%
Vitamin K 611.535 mcg 510%
Betain 0.23 mg 0%
Cholin 22.846 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.3 g 4%
Sugars 5.1 g 10%
Ballaststoffe  4.3 g 15%
Carbohydrate 5.5 g 0%
Netto-Kohlenhydrate 6.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.139 g 0%
Arginin 0.533 g 0%
Asparaginsäure 0.27 g 0%
Cystein 0.047 g 0%
Glutaminsäure 0.606 g 0%
Glycin 0.132 g 0%
Histidin 0.094 g 0%
Isoleucin 0.219 g 0%
Leucin 0.293 g 0%
Lysin 0.198 g 0%
Methionin 0.062 g 0%
Phenylalanin 0.212 g 0%
Prolin 0.125 g 0%
Serin 0.139 g 0%
Threonin 0.162 g 0%
Tryptophan 0.045 g 0%
Tyrosin 0.085 g 0%
Valin 0.241 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 89.46 mg 7%
Kupfer 0.43 mg 47%
Fluorid 0 mcg 0%
Eisen  3.43 mg 19%
Magnesium 119.28 mg 28%
Mangan 1.38 mg 60%
Phosphor 151.69 mg 12%
Kalium 723.67 mg 15%
Selen 7.65 mcg 14%
Natrium 490.41 mg 21%
Zink 1.1 mg 10%
andere
Nährstoff Menge  DV
Wasser 168.372 g 0%
Asche 2.411 g 0%