Your Recipe

Kale, Mushrooms and Chilli on Sourdough Toast

Ingrédient Quantité Calories
Chou frisé 21g 7kcal
Ail 3g 4kcal
Pain, français ou viennois (y compris au levain) 56g 152kcal
Poivrons, piment fort, rouge, cru 22.5g 9kcal

Recipe Instructions:

2 handfuls of kale or cavolo nero
6 mushrooms, sliced
1/2 red chilli, chopped
1 clove garlic, chopped
2 slices robust bread, ideally sourdough, toasted
Olive Oil

Put a tablespoon of oil into a large frying pan or wok over a medium heat. Add the mushrooms and cook until soft and a little coloured. Add the garlic and chilli, stir and then put in the kale.
Continue stirring until the kale wilts a little, put the slices of toast onto two plates and divide the kale and mushrooms between them. Season well with sea salt and pepper and a final, generous trickle of really good extra virgin olive oil.

Valeurs nutritives
Taille des portions 51 g | ml
Quantité par portion 87
362
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 0.9g 1%
Gras saturés 0.2g 1%
Sodium 175mg 8%
Total des glucides 16g 6%
Fibres alimentaires 1.2g 4%
Sucre 2g
Protéine 3.6g 7%
Vitamine D 0mcg 0%
Calcium 46mg 4%
Fer 1.4mg 8%
Potassium 112mg 2%
* 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 30.705 mcg 3%
Thiamine [B1] 0.224 mg 19%
Riboflavine [B2] 0.167 mg 13%
Niacine [B3] 1.623 mg 10%
Acide pantothénique [B5] 0.198 mg 4%
Vitamine B6 0.121 mg 7%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 56.743 mcg 0%
Vitamine C 26.441 mg 29%
Vitamine D 0 mcg 0%
Vitamine E 0.207 mg 1%
Vitamine K 42.705 mcg 36%
Bétaïne 0.032 mg 0%
Choline 3.867 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 16.5 g 6%
Sugars 2 g 4%
Fibres alimentaires 1.2 g 4%
Carbohydrate 1 g 0%
Glucides nets 14.5g
acides aminés
nutriment Quantité DV
Alanine 0.027 g 0%
Arginine 0.037 g 0%
Acide aspartique 0.067 g 0%
Cystéine 0.009 g 0%
Acide glutamique 0.077 g 0%
Glycine 0.026 g 0%
Histidine 0.024 g 0%
Isoleucine 0.029 g 0%
Leucine 0.038 g 0%
Lysine 0.032 g 0%
Méthionine 0.007 g 0%
Phénylalanine 0.025 g 0%
Proline 0.03 g 0%
Sérine 0.025 g 0%
Thréonine 0.024 g 0%
Tryptophane 0.008 g 0%
Tyrosine 0.017 g 0%
Valine 0.031 g 0%
Minéraux
nutriment Quantité DV
Calcium 45.52 mg 4%
Cuivre 0.07 mg 7%
Fluorure 0 mcg 0%
Fer 1.4 mg 8%
Magnésium 15.39 mg 4%
Manganèse 0.3 mg 13%
Phosphore 42.31 mg 3%
Potassium 111.54 mg 2%
Sélénium 8.37 mcg 15%
Sodium 175.39 mg 8%
Zinc 0.38 mg 3%
autres
nutriment Quantité DV
Eau 29.43 g 0%
Cendres 0.831 g 0%