Your Recipe

Strawberry Kale Salad with Walnuts

Zutat  Menge  Kalorien 
Erdbeeren 166g 55kcal
Zitronensaft 57.5g 13kcal
Grünkohl 402g 141kcal
Walnüsse 25g 164kcal
Olivenöl 28g 248kcal
Käse, Parmesankäse, gerieben 22.5g 95kcal

Recipe Instructions:

Ingredients
6 cups kale shredded
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
1 cups strawberries quartered
1/4 cup walnuts
1/4 cup parmesan cheese grated or shredded
salt and pepper to taste
Instructions
Place kale in a large bowl and drizzle with lemon juice, olive oil, salt and pepper. Massage with your hands for 45 seconds or until the kale turns bright green and starts to tenderize. Add strawberries and toss to combine.
Gently toast walnuts in a dry skillet over medium-low heat until they start to brown, about 3-4 minutes, stirring frequently. You'll know they're ready when you can smell them. Add to the salad and toss well.
Sprinkle in the cheese then toss one more time. Check for seasoning and adjust accordingly before serving.

Nährwertangaben 
Portionsgröße  175 g | ml
Menge pro Portion  178
747
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 18%
Gesättigte Fettsäuren  2.4g 12%
Natrium 153mg 7%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  5.4g 19%
Zucker  3.6g
Protein  5.9g 12%
Vitamin D 0mcg 0%
Kalzium 319mg 25%
Eisen  2mg 11%
Kalium 466mg 10%
* 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 255.508 mcg 28%
Thiamin [B1] 0.15 mg 12%
Riboflavin [B2] 0.389 mg 30%
Niacin [B3] 1.434 mg 9%
Pantothensäure [B5] 0.504 mg 10%
Vitamin B6 0.212 mg 12%
Cobalamin [B12] 0.076 mcg 0%
Folat [B9] 81.27 mcg 0%
Vitamin C 123.913 mg 138%
Vitamin D 0 mcg 0%
Vitamin E 1.857 mg 12%
Vitamin K 397.339 mcg 331%
Betain 0.422 mg 0%
Cholin 6.865 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.2 g 4%
Sugars 3.6 g 7%
Ballaststoffe  5.4 g 19%
Carbohydrate 9.5 g 0%
Netto-Kohlenhydrate 6.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.205 g 0%
Arginin 0.318 g 0%
Asparaginsäure 0.439 g 0%
Cystein 0.054 g 0%
Glutaminsäure 0.549 g 0%
Glycin 0.203 g 0%
Histidin 0.202 g 0%
Isoleucin 0.222 g 0%
Leucin 0.293 g 0%
Lysin 0.213 g 0%
Methionin 0.045 g 0%
Phenylalanin 0.203 g 0%
Prolin 0.227 g 0%
Serin 0.192 g 0%
Threonin 0.177 g 0%
Tryptophan 0.049 g 0%
Tyrosin 0.138 g 0%
Valin 0.215 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 318.69 mg 25%
Kupfer 0.18 mg 20%
Fluorid 1.83 mcg 0%
Eisen  2.04 mg 11%
Magnesium 51.27 mg 12%
Mangan 1.3 mg 57%
Phosphor 123.67 mg 10%
Kalium 466.44 mg 10%
Selen 3.36 mcg 6%
Natrium 152.53 mg 7%
Zink 0.89 mg 8%
andere
Nährstoff Menge  DV
Wasser 142.629 g 0%
Asche 2.257 g 0%