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Kale and Parmesan Quesadilla

Ingredient Amount Calories
Kale 100g 35kcal
Tortillas, ready-to-bake or -fry, whole wheat 41g 127kcal
Cheese, parmesan, shredded 16.8g 70kcal

Recipe Tags:

Low Fat Diet

Recipe Tags:

Food

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 158 g | ml
Amount Per Portion 232
970
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 5.1g 26%
Sodium 591mg 26%
Total Carbohydrate 24g 9%
Dietary Fiber 8.1g 29%
Sugar 2.2g
Protein 13g 27%
Vitamin D 0.1mcg 0%
Calcium 565mg 43%
Iron 2.8mg 16%
Potassium 472mg 10%
* 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 279.472 mcg 31%
Thiamin [B1] 0.457 mg 38%
Riboflavin [B2] 0.525 mg 40%
Niacin [B3] 3.22 mg 20%
Pantothenic acid [B5] 0.459 mg 9%
Vitamin B6 0.293 mg 17%
Cobalamin [B12] 0.235 mcg 0%
Floate [B9] 119.924 mcg 0%
Vitamin C 93.4 mg 104%
Vitamin D 0.084 mcg 0%
Vitamin E 1.071 mg 7%
Vitamin K 391.764 mcg 326%
Betaine 0.3 mg 0%
Choline 11.287 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23.8 g 9%
Sugars 2.2 g 4%
Dietary fiber 8.1 g 29%
Carbohydrate 4.4 g 0%
Net carbs 21.6g
Aminoacids
Nutrient Amount DV
Alanine 0.516 g 0%
Arginine 0.617 g 0%
Aspartic acid 0.955 g 0%
Cysteine 0.161 g 0%
Glutamic acid 3.111 g 0%
Glycine 0.438 g 0%
Histidine 0.547 g 0%
Isoleucine 0.69 g 0%
Leucine 1.154 g 0%
Lysine 0.972 g 0%
Methionine 0.283 g 0%
Phenylalanine 0.725 g 0%
Proline 1.526 g 0%
Serine 0.716 g 0%
Threonine 0.516 g 0%
Tryptophan 0.182 g 0%
Tyrosine 0.582 g 0%
Valine 0.82 g 0%
Minerals
Nutrient Amount DV
Calcium 564.54 mg 43%
Copper 0.17 mg 19%
Fluoride 0 mcg 0%
Iron 2.82 mg 16%
Magnesium 76.42 mg 18%
Manganese 0.92 mg 40%
Phosphorus 320.34 mg 26%
Potassium 471.72 mg 10%
Selenium 20.09 mcg 37%
Sodium 590.9 mg 26%
Zinc 1.71 mg 16%
Other
Nutrient Amount DV
Water 106.212 g 0%
Ash 4.438 g 0%