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Kale and Parmesan Quesadilla

Ingredient Amount Calories
Kale 21g 7kcal
Cheese, parmesan, grated 42.525g 179kcal
Tortillas, ready-to-bake or -fry, whole wheat 104g 322kcal

Recipe Instructions:

INGREDIENTS
1 cup kale leaves, thinly sliced
Salt
Pepper
1 whole wheat tortilla (10 inches)
1½ ounces shredded Parmesan
DIRECTIONS
Heat a medium skillet over medium heat. Add kale and 2 tablespoons water. Season with salt and pepper. Cook, stirring, until kale is wilted and water has evaporated. Remove from heat.
Spread cooked kale over half the tortilla, then top with Parmesan. Fold tortilla over.
Wipe out skillet, place over medium-low heat and add filled tortilla. Cook until cheese is melted and tortilla is golden brown on both sides, 3 minutes per side.

Nutrition Facts
Portion Size 168 g | ml
Amount Per Portion 509
2129
kcal
kilojoules
% Daily Value *
Total Fat 22g 29%
Saturated Fat 12g 59%
Sodium 1397mg 61%
Total Carbohydrate 54g 20%
Dietary Fiber 11g 39%
Sugar 2.7g
Protein 23g 47%
Vitamin D 0mcg 0%
Calcium 683mg 53%
Iron 3.3mg 18%
Potassium 424mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 147.567 mcg 16%
Thiamin [B1] 0.891 mg 74%
Riboflavin [B2] 0.52 mg 40%
Niacin [B3] 5.333 mg 33%
Pantothenic acid [B5] 0.272 mg 5%
Vitamin B6 0.39 mg 23%
Cobalamin [B12] 0.574 mcg 0%
Floate [B9] 156.54 mcg 0%
Vitamin C 19.614 mg 22%
Vitamin D 0 mcg 0%
Vitamin E 1.075 mg 7%
Vitamin K 90.238 mcg 75%
Betaine 0.148 mg 0%
Choline 26.901 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 53.9 g 20%
Sugars 2.7 g 5%
Dietary fiber 11.1 g 39%
Carbohydrate 0.9 g 0%
Net carbs 51.2g
Aminoacids
Nutrient Amount DV
Alanine 0.447 g 0%
Arginine 0.533 g 0%
Aspartic acid 0.706 g 0%
Cysteine 0.202 g 0%
Glutamic acid 3.055 g 0%
Glycine 0.476 g 0%
Histidine 0.301 g 0%
Isoleucine 0.404 g 0%
Leucine 0.741 g 0%
Lysine 0.422 g 0%
Methionine 0.176 g 0%
Phenylalanine 0.539 g 0%
Proline 1.396 g 0%
Serine 0.506 g 0%
Threonine 0.352 g 0%
Tryptophan 0.142 g 0%
Tyrosine 0.247 g 0%
Valine 0.495 g 0%
Minerals
Nutrient Amount DV
Calcium 683.02 mg 53%
Copper 0.31 mg 34%
Fluoride 0 mcg 0%
Iron 3.26 mg 18%
Magnesium 110.21 mg 26%
Manganese 0.22 mg 10%
Phosphorus 641 mg 51%
Potassium 423.81 mg 9%
Selenium 53.55 mcg 97%
Sodium 1397 mg 61%
Zinc 3.92 mg 36%
Other
Nutrient Amount DV
Water 59.926 g 0%
Ash 7.992 g 0%