Your Recipe

Parmesan Chicken and Kale Sauté

Ingrédient Quantité Calories
Jus de citron 14.4g 3kcal
Chou frisé 340.2g 119kcal
Chicken broiler, raw, meat only boneless breast 680.4g 816kcal
Ail 9g 13kcal
Huile d'olive 28g 248kcal
Fromage, parmesan, râpé 44.952g 189kcal
Oignons, jaunes, crus 110g 42kcal
Vin, sec 124g 188kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch-thick strips
Kosher salt
Freshly ground black pepper
1 medium yellow onion, diced
3 cloves garlic, minced
Pinch red pepper flakes
1 large bunch flat-leaf kale (about 12 ounces), stems removed and leaves coarsely chopped
1/2 cup dry white wine
1/2 cup grated Parmesan cheese
1 tablespoon freshly squeezed lemon juice
INSTRUCTIONS
Heat the oil in a large skillet over medium heat until shimmering. Add the chicken, season with salt and pepper, and sauté until cooked through, 5 to 7 minutes. Transfer the chicken to a plate and cover to keep warm.
Add the onion, garlic, and pepper flakes to the skillet. Sauté until the onions are starting to soften, about 2 minutes. Stir in the kale, wine, and a pinch of salt. Cover and cook for about 5 minutes, stirring occasionally, until the kale is just tender.
Return the chicken and any accumulated juices to the skillet. Add the Parmesan and lemon juice and stir to combine. Taste and season with more salt and pepper as needed.

Valeurs nutritives
Taille des portions 338 g | ml
Quantité par portion 405
1694
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 3.8g 19%
Sodium 322mg 14%
Total des glucides 12g 4%
Fibres alimentaires 4.1g 15%
Sucre 1.3g
Protéine 45g 89%
Vitamine D 0mcg 0%
Calcium 335mg 26%
Fer 2.3mg 13%
Potassium 976mg 21%
* 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 245.902 mcg 27%
Thiamine [B1] 0.27 mg 22%
Riboflavine [B2] 0.644 mg 50%
Niacine [B3] 17.427 mg 109%
Acide pantothénique [B5] 2.937 mg 59%
Vitamine B6 1.543 mg 91%
Cobalamine [B12] 0.509 mcg 0%
Floate [B9] 68.828 mcg 0%
Vitamine C 83.787 mg 93%
Vitamine D 0 mcg 0%
Vitamine E 2.529 mg 17%
Vitamine K 350.884 mcg 292%
Bétaïne 12.192 mg 0%
Choline 142.389 mg 26%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.1 g 4%
Sugars 1.3 g 3%
Fibres alimentaires 4.1 g 15%
Carbohydrate 4.7 g 0%
Glucides nets 10.8g
acides aminés
nutriment Quantité DV
Alanine 2.361 g 0%
Arginine 2.74 g 0%
Acide aspartique 3.833 g 0%
Cystéine 0.435 g 0%
Acide glutamique 5.969 g 0%
Glycine 1.819 g 0%
Histidine 1.576 g 0%
Isoleucine 2.032 g 0%
Leucine 3.347 g 0%
Lysine 3.834 g 0%
Méthionine 1.021 g 0%
Phénylalanine 1.676 g 0%
Proline 1.366 g 0%
Sérine 1.568 g 0%
Thréonine 1.831 g 0%
Tryptophane 0.513 g 0%
Tyrosine 1.467 g 0%
Valine 2.123 g 0%
Minéraux
nutriment Quantité DV
Calcium 334.84 mg 26%
Cuivre 0.15 mg 16%
Fluorure 0 mcg 0%
Fer 2.27 mg 13%
Magnésium 85.67 mg 20%
Manganèse 0.92 mg 40%
Phosphore 496.21 mg 40%
Potassium 976.16 mg 21%
Sélénium 43.96 mcg 80%
Sodium 321.91 mg 14%
Zinc 2.08 mg 19%
autres
nutriment Quantité DV
Eau 256.391 g 0%
Cendres 4.282 g 0%