Your Recipe

Sukumawiki-Kale

Ingrédient Quantité Calories
Chou frisé 454g 159kcal
Crème à fouetter 237g 806kcal
Huile végétale 28.8g 255kcal
Oignons rouges, crus 197g 87kcal

Recipe Instructions:

INGREDIENTS
2 tablespoon cooking oil
2 medium (or 1 large) red onions, finely diced
454 grams kale, shredded into thin strips, toughest bits of stems discarded
Salt to taste
237 ml heavy cream

INSTRUCTIONS
Heat the 2 tablespoons of oil in a large skillet or pot over medium heat until shimmering. Add the onions and cook, stirring occasionally, until softened, 5 to 7 minutes.
Add the shredded kale to the onions and mix well. Turn the heat to medium-low, cover and cook for 5 minutes.
After 5 minutes, remove the lid, add salt to taste, and stir in the cream. Continue cooking for another 5 minutes, uncovered, stirring occasionally. The cream will thicken slightly, making for a deliciously rich creamed kale and onions.
Serve it up with Kenyan stew, and a side of ugali

Valeurs nutritives
Taille des portions 229 g | ml
Quantité par portion 327
1367
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 30g 39%
Gras saturés 15g 74%
Sodium 77mg 3%
Total des glucides 12g 4%
Fibres alimentaires 5.7g 20%
Sucre 5.7g
Protéine 5.4g 11%
Vitamine D 0.9mcg 5%
Calcium 336mg 26%
Fer 2mg 11%
Potassium 548mg 12%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 517.053 mcg 57%
Thiamine [B1] 0.14 mg 12%
Riboflavine [B2] 0.505 mg 39%
Niacine [B3] 1.377 mg 9%
Acide pantothénique [B5] 0.713 mg 14%
Vitamine B6 0.188 mg 11%
Cobalamine [B12] 0.095 mcg 0%
Floate [B9] 72.74 mcg 0%
Vitamine C 110.354 mg 123%
Vitamine D 0.948 mcg 5%
Vitamine E 2.137 mg 14%
Vitamine K 452.581 mcg 377%
Bétaïne 0.341 mg 0%
Choline 10.536 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 11.6 g 4%
Sugars 5.7 g 11%
Fibres alimentaires 5.7 g 20%
Carbohydrate 6.7 g 0%
Glucides nets 5.9g
acides aminés
nutriment Quantité DV
Alanine 0.221 g 0%
Arginine 0.224 g 0%
Acide aspartique 0.421 g 0%
Cystéine 0.052 g 0%
Acide glutamique 0.715 g 0%
Glycine 0.199 g 0%
Histidine 0.234 g 0%
Isoleucine 0.285 g 0%
Leucine 0.371 g 0%
Lysine 0.272 g 0%
Méthionine 0.072 g 0%
Phénylalanine 0.247 g 0%
Proline 0.376 g 0%
Sérine 0.195 g 0%
Thréonine 0.223 g 0%
Tryptophane 0.079 g 0%
Tyrosine 0.196 g 0%
Valine 0.281 g 0%
Minéraux
nutriment Quantité DV
Calcium 335.77 mg 26%
Cuivre 0.09 mg 10%
Fluorure 1.78 mcg 0%
Fer 2 mg 11%
Magnésium 47.02 mg 11%
Manganèse 1.11 mg 48%
Phosphore 116.98 mg 9%
Potassium 548.29 mg 12%
Sélénium 3.05 mcg 6%
Sodium 76.65 mg 3%
Zinc 0.67 mg 6%
autres
nutriment Quantité DV
Eau 179.559 g 0%
Cendres 2.274 g 0%