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Kale and Parmesan Quesadilla

Ingredient Amount Calories
Kale 21g 7kcal
Cheese, parmesan, grated 42.52425g 179kcal
Tortillas, ready-to-bake or -fry, whole wheat 71g 220kcal

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 135 g | ml
Amount Per Portion 406
1701
kcal
kilojoules
% Daily Value *
Total Fat 19g 25%
Saturated Fat 10g 50%
Sodium 1193mg 52%
Total Carbohydrate 39g 14%
Dietary Fiber 7.8g 28%
Sugar 1.9g
Protein 20g 40%
Vitamin D 0mcg 0%
Calcium 602mg 46%
Iron 2.4mg 13%
Potassium 337mg 7%
* 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 147.565 mcg 16%
Thiamin [B1] 0.62 mg 52%
Riboflavin [B2] 0.425 mg 33%
Niacin [B3] 3.73 mg 23%
Pantothenic acid [B5] 0.272 mg 5%
Vitamin B6 0.287 mg 17%
Cobalamin [B12] 0.574 mcg 0%
Floate [B9] 111 mcg 0%
Vitamin C 19.614 mg 22%
Vitamin D 0 mcg 0%
Vitamin E 0.778 mg 5%
Vitamin K 88.753 mcg 74%
Betaine 0.148 mg 0%
Choline 20.301 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 38.8 g 14%
Sugars 1.9 g 4%
Dietary fiber 7.8 g 28%
Carbohydrate 0.9 g 0%
Net carbs 36.8g
Aminoacids
Nutrient Amount DV
Alanine 0.315 g 0%
Arginine 0.375 g 0%
Aspartic acid 0.499 g 0%
Cysteine 0.141 g 0%
Glutamic acid 2.108 g 0%
Glycine 0.334 g 0%
Histidine 0.217 g 0%
Isoleucine 0.287 g 0%
Leucine 0.519 g 0%
Lysine 0.299 g 0%
Methionine 0.122 g 0%
Phenylalanine 0.378 g 0%
Proline 0.965 g 0%
Serine 0.354 g 0%
Threonine 0.249 g 0%
Tryptophan 0.099 g 0%
Tyrosine 0.176 g 0%
Valine 0.349 g 0%
Minerals
Nutrient Amount DV
Calcium 602.49 mg 46%
Copper 0.22 mg 24%
Fluoride 0 mcg 0%
Iron 2.39 mg 13%
Magnesium 82.16 mg 20%
Manganese 0.22 mg 10%
Phosphorus 526.81 mg 42%
Potassium 337.34 mg 7%
Selenium 41.34 mcg 75%
Sodium 1193.37 mg 52%
Zinc 3.29 mg 30%
Other
Nutrient Amount DV
Water 49.96 g 0%
Ash 6.523 g 0%