Your Recipe

Garlic Hash Browns with Kale

Ingrédient Quantité Calories
Chou frisé 201g 70kcal
Patates douces 208g 179kcal
Ail 18g 27kcal
Sel de table 1.4225g 0kcal
Poivre noir moulu 1.15g 3kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 Yukon Gold potatoes, shredded
¼ teaspoon salt
½ teaspoon freshly ground black pepper
6 cloves garlic, minced
2 to 3 large kale leaves, shredded
Pinch of salt
Option: 2 cups shredded sweet potato instead of Yukon Gold potatoes
INSTRUCTIONS
Preheat your oven to 375° F. Rinse the shredded potatoes and pat them dry. Toss them with the salt and pepper. Spread the shredded potatoes on a baking sheet lined with a silicon baking mat. Bake the shredded potatoes for 10 minutes. Remove the sheet from the oven and toss the potatoes with the minced garlic, then spread them back on the mat. Return them to the oven and bake them 5 more minutes.
While the potatoes are baking, lightly saute the shredded kale over medium heat in a large pan with about ⅛ inch of water and a pinch of salt in it. Do not replenish the water when it evaporates. It is only there to get the kale to quickly wilt. Once the kale has completely softened, about 8 to 10 minutes, set it aside and let it cool until you can comfortably handle it. Squeeze the kale to get rid of excess water, then toss it a bit to separate the cooked shreds.
Plate the crisped potatoes, top it with the kale, and serve.

Option: Substitute 2 cups shredded sweet potato for the shredded Yukon Gold potatoes.

Valeurs nutritives
Taille des portions 215 g | ml
Quantité par portion 139
584
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.6g 2%
Gras saturés 0.2g 1%
Sodium 388mg 17%
Total des glucides 29g 10%
Fibres alimentaires 7.6g 27%
Sucre 5.4g
Protéine 5.2g 10%
Vitamine D 0mcg 0%
Calcium 305mg 23%
Fer 2.5mg 14%
Potassium 744mg 16%
* 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 979.72 mcg 109%
Thiamine [B1] 0.213 mg 18%
Riboflavine [B2] 0.423 mg 33%
Niacine [B3] 1.835 mg 11%
Acide pantothénique [B5] 1.266 mg 25%
Vitamine B6 0.478 mg 28%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 74.118 mcg 0%
Vitamine C 99.171 mg 110%
Vitamine D 0 mcg 0%
Vitamine E 0.947 mg 6%
Vitamine K 394.514 mcg 329%
Bétaïne 0.353 mg 0%
Choline 15.447 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 28.7 g 10%
Sugars 5.4 g 11%
Fibres alimentaires 7.6 g 27%
Carbohydrate 28.3 g 0%
Glucides nets 23.2g
acides aminés
nutriment Quantité DV
Alanine 0.243 g 0%
Arginine 0.28 g 0%
Acide aspartique 0.713 g 0%
Cystéine 0.068 g 0%
Acide glutamique 0.574 g 0%
Glycine 0.228 g 0%
Histidine 0.216 g 0%
Isoleucine 0.255 g 0%
Leucine 0.335 g 0%
Lysine 0.27 g 0%
Méthionine 0.067 g 0%
Phénylalanine 0.262 g 0%
Proline 0.246 g 0%
Sérine 0.235 g 0%
Thréonine 0.234 g 0%
Tryptophane 0.074 g 0%
Tyrosine 0.149 g 0%
Valine 0.279 g 0%
Minéraux
nutriment Quantité DV
Calcium 305.48 mg 23%
Cuivre 0.24 mg 27%
Fluorure 0.21 mcg 0%
Fer 2.45 mg 14%
Magnésium 62.41 mg 15%
Manganèse 1.42 mg 62%
Phosphore 118.83 mg 10%
Potassium 744.01 mg 16%
Sélénium 2.84 mcg 5%
Sodium 387.78 mg 17%
Zinc 0.82 mg 7%
autres
nutriment Quantité DV
Eau 175.797 g 0%
Cendres 3.448 g 0%