Your Recipe

Chickpea and Kale Breakfast Skillet

Ingrédient Quantité Calories
Chou frisé 24g 8kcal
Oeufs au plat 92g 180kcal
Ail 6g 9kcal
Huile d'olive 28g 248kcal
Basilic frais 19g 4kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 425g 591kcal

Recipe Instructions:

ingredients
1 15 ounce can of chickpeas, rinsed and patted dry
2 cloves of garlic, finely minced
1–2 tablespoons of olive oil
1 1/2 cups of kale, washed and patted dry
1/2 cup of fresh chopped leafy herbs (I used basil since it’s in season but cilantro, parsley, etc would be great! you can also mix them).
salt and pepper to taste
optional: 1-2 fried eggs (poached would be great as well!)
instructions
Place your cleaned and dried chickpeas in a large skillet over medium heat. Add in the minced garlic and 1 tablespoon of olive oil. Stir to combine.
If needed/ desired, add in more olive oil. I wanted to minimize the amount of oil I was adding in so instead, I added a bit of water to the skillet to keep it from getting to dry. Within minutes, the water is absorbed/ evaporated. Add even more if needed.
Cook for 10 minutes or until the chickpeas begin to crisp up.
Salt and pepper to taste (this is a good time to add other spices if desired…turmeric maybe? or cumin?)
Turn the heat to low and add in the kale and fresh herbs. Continue to cook until the greens are wilted. Take off of heat.
Top with a fried egg and enjoy!!

Valeurs nutritives
Taille des portions 297 g | ml
Quantité par portion 520
2176
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 27g 35%
Gras saturés 4.4g 22%
Sodium 626mg 27%
Total des glucides 50g 18%
Fibres alimentaires 14g 51%
Sucre 8.9g
Protéine 22g 44%
Vitamine D 1mcg 5%
Calcium 177mg 14%
Fer 3.8mg 21%
Potassium 420mg 9%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 156.865 mcg 17%
Thiamine [B1] 0.1 mg 8%
Riboflavine [B2] 0.312 mg 24%
Niacine [B3] 0.584 mg 4%
Acide pantothénique [B5] 0.846 mg 17%
Vitamine B6 0.401 mg 24%
Cobalamine [B12] 0.446 mcg 0%
Floate [B9] 139.45 mcg 0%
Vitamine C 14.067 mg 16%
Vitamine D 1.012 mcg 5%
Vitamine E 3.392 mg 23%
Vitamine K 104.484 mcg 87%
Bétaïne 0.226 mg 0%
Choline 147.701 mg 27%
Carbohydrates
nutriment Quantité DV
Total des glucides 50 g 18%
Sugars 8.9 g 18%
Fibres alimentaires 14.3 g 51%
Carbohydrate 2.2 g 0%
Glucides nets 41.1g
acides aminés
nutriment Quantité DV
Alanine 1.046 g 0%
Arginine 1.877 g 0%
Acide aspartique 2.511 g 0%
Cystéine 0.348 g 0%
Acide glutamique 3.565 g 0%
Glycine 0.876 g 0%
Histidine 0.597 g 0%
Isoleucine 1.018 g 0%
Leucine 1.667 g 0%
Lysine 1.504 g 0%
Méthionine 0.396 g 0%
Phénylalanine 1.182 g 0%
Proline 0.913 g 0%
Sérine 1.272 g 0%
Thréonine 0.868 g 0%
Tryptophane 0.24 g 0%
Tyrosine 0.645 g 0%
Valine 1.101 g 0%
Minéraux
nutriment Quantité DV
Calcium 177.01 mg 14%
Cuivre 0.62 mg 69%
Fluorure 0.55 mcg 0%
Fer 3.77 mg 21%
Magnésium 72.02 mg 17%
Manganèse 2.08 mg 90%
Phosphore 296.04 mg 24%
Potassium 419.63 mg 9%
Sélénium 22.38 mcg 41%
Sodium 625.5 mg 27%
Zinc 2.14 mg 19%
autres
nutriment Quantité DV
Eau 194.971 g 0%
Cendres 2.885 g 0%