Your Recipe

Coconut-Creamed Greens

Ingrédient Quantité Calories
Chou frisé 23.6g 8kcal
Échalotes 50g 36kcal
Bette à carde 283.5g 54kcal
Ail 6g 9kcal
Huile de noix de coco 42g 375kcal
Noix de muscade moulue 0.04g 0kcal
Lait de coco 389g 895kcal
Sel, casher 3g 0kcal
Épinards, bébé 90g 19kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 10-oz. bunch curly kale

1 10-oz. bunch rainbow chard

3 cups packed fresh baby spinach

3 tablespoons unrefined coconut oil, divided

1 large shallot, chopped

2 cloves garlic, finely chopped

1 teaspoon kosher salt, divided

1 13.66-oz. can unsweetened coconut milk,* well shaken and stirred

⅛ teaspoon freshly grated nutmeg

Freshly ground black pepper, for serving

Directions
Wash greens and pat dry. Remove and discard kale stems. Remove chard stems; trim stems, finely slice, and set aside. Stack kale and chard leaves; roll into a cigar shape and finely slice. Place sliced leaves and spinach in a large bowl.

Heat 1 tablespoon oil in a saucepan over medium. Add shallot, garlic, and ¼ teaspoon salt; cook, stirring often, until softened, about 2 minutes. Add coconut milk and bring to a simmer over medium. Simmer, stirring occasionally, until mixture is thickened and liquid is reduced by about half, 8 to 10 minutes. Remove from heat. Stir in nutmeg.

Meanwhile, heat remaining 2 tablespoons oil in a large pot over medium-high. Add sliced chard stems and ¼ teaspoon salt; cook, stirring often, until softened, about 4 minutes. Add mixed greens in 4 batches, letting leaves wilt before next addition. Cook, stirring constantly, until leaves are bright green and liquid in bottom of pot is mostly evaporated, 5 to 7 minutes. Season with remaining ½ teaspoon salt.

Add coconut milk mixture to greens; stir until well combined. Remove from heat and season with several grinds of pepper.

*Made from the white flesh of coconuts, coconut milk is a culinary multitasker that lends creamy richness to more than just curries. Its mild flavor makes it an excellent swap for cow's milk in smoothies, soups, and baked goods.

Valeurs nutritives
Taille des portions 222 g | ml
Quantité par portion 349
1460
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 34g 44%
Gras saturés 29g 146%
Sodium 490mg 21%
Total des glucides 11g 4%
Fibres alimentaires 4.3g 15%
Sucre 5.1g
Protéine 4.7g 9%
Vitamine D 0mcg 0%
Calcium 89mg 7%
Fer 3.4mg 19%
Potassium 724mg 15%
* 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 294.772 mcg 33%
Thiamine [B1] 0.088 mg 7%
Riboflavine [B2] 0.132 mg 10%
Niacine [B3] 1.252 mg 8%
Acide pantothénique [B5] 0.367 mg 7%
Vitamine B6 0.216 mg 13%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 59.543 mcg 0%
Vitamine C 36.927 mg 41%
Vitamine D 0 mcg 0%
Vitamine E 1.542 mg 10%
Vitamine K 611.535 mcg 510%
Bétaïne 0.23 mg 0%
Choline 22.846 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 11.3 g 4%
Sugars 5.1 g 10%
Fibres alimentaires 4.3 g 15%
Carbohydrate 5.5 g 0%
Glucides nets 6.2g
acides aminés
nutriment Quantité DV
Alanine 0.139 g 0%
Arginine 0.533 g 0%
Acide aspartique 0.27 g 0%
Cystéine 0.047 g 0%
Acide glutamique 0.606 g 0%
Glycine 0.132 g 0%
Histidine 0.094 g 0%
Isoleucine 0.219 g 0%
Leucine 0.293 g 0%
Lysine 0.198 g 0%
Méthionine 0.062 g 0%
Phénylalanine 0.212 g 0%
Proline 0.125 g 0%
Sérine 0.139 g 0%
Thréonine 0.162 g 0%
Tryptophane 0.045 g 0%
Tyrosine 0.085 g 0%
Valine 0.241 g 0%
Minéraux
nutriment Quantité DV
Calcium 89.46 mg 7%
Cuivre 0.43 mg 47%
Fluorure 0 mcg 0%
Fer 3.43 mg 19%
Magnésium 119.28 mg 28%
Manganèse 1.38 mg 60%
Phosphore 151.69 mg 12%
Potassium 723.67 mg 15%
Sélénium 7.65 mcg 14%
Sodium 490.41 mg 21%
Zinc 1.1 mg 10%
autres
nutriment Quantité DV
Eau 168.372 g 0%
Cendres 2.411 g 0%