Your Recipe

Beans on Toast

Ingredient Amount Calories
Kale 67g 23kcal
Baked Beans 130g 202kcal
Olive oil 13.3g 118kcal
Bread, french or vienna, whole wheat 57g 136kcal

Recipe Tags:

Low Fat Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 teaspoon olive oil
1 cup kale leaves, thinly sliced
Salt
Pepper
½ cup canned baked beans
2 slices whole wheat bread, toasted
DIRECTIONS
In a small oven-safe skillet over medium heat, heat oil. Add kale, season with salt and pepper, and cook, stirring, until kale starts to wilt, 3 minutes. Add beans and cook, stirring, until beans are very hot and kale is soft, 4 minutes more.
Serve beans and kale over toast.

Nutrition Facts
Portion Size 267 g | ml
Amount Per Portion 479
2003
kcal
kilojoules
% Daily Value *
Total Fat 22g 28%
Saturated Fat 4.5g 23%
Sodium 798mg 35%
Total Carbohydrate 59g 21%
Dietary Fiber 12g 44%
Sugar 0.7g
Protein 14g 28%
Vitamin D 0mcg 0%
Calcium 274mg 21%
Iron 4.2mg 23%
Potassium 792mg 17%
* 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 161.47 mcg 18%
Thiamin [B1] 0.55 mg 46%
Riboflavin [B2] 0.44 mg 34%
Niacin [B3] 3.545 mg 22%
Pantothenic acid [B5] 0.449 mg 9%
Vitamin B6 0.307 mg 18%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 178.61 mcg 0%
Vitamin C 64.008 mg 71%
Vitamin D 0 mcg 0%
Vitamin E 2.528 mg 17%
Vitamin K 269.438 mcg 225%
Betaine 0.214 mg 0%
Choline 6.303 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 59 g 21%
Sugars 0.7 g 1%
Dietary fiber 12.3 g 44%
Carbohydrate 31 g 0%
Net carbs 58.3g
Aminoacids
Nutrient Amount DV
Alanine 0.405 g 0%
Arginine 0.572 g 0%
Aspartic acid 1.004 g 0%
Cysteine 0.106 g 0%
Glutamic acid 1.315 g 0%
Glycine 0.396 g 0%
Histidine 0.314 g 0%
Isoleucine 0.432 g 0%
Leucine 0.694 g 0%
Lysine 0.61 g 0%
Methionine 0.131 g 0%
Phenylalanine 0.474 g 0%
Proline 0.427 g 0%
Serine 0.457 g 0%
Threonine 0.384 g 0%
Tryptophan 0.111 g 0%
Tyrosine 0.271 g 0%
Valine 0.473 g 0%
Minerals
Nutrient Amount DV
Calcium 273.55 mg 21%
Copper 0.35 mg 39%
Fluoride 0 mcg 0%
Iron 4.16 mg 23%
Magnesium 107.65 mg 26%
Manganese 0.95 mg 41%
Phosphorus 269.18 mg 22%
Potassium 791.6 mg 17%
Selenium 25.91 mcg 47%
Sodium 798.13 mg 35%
Zinc 1.87 mg 17%
Other
Nutrient Amount DV
Water 167.498 g 0%
Ash 5.275 g 0%