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Kale, Mushrooms and Chilli on Sourdough Toast

Ingredient Amount Calories
Kale 21g 7kcal
Garlic 3g 4kcal
Bread, french or vienna (includes sourdough) 56g 152kcal
Peppers, hot chili, red, raw 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.

Nutrition Facts
Portion Size 51 g | ml
Amount Per Portion 87
362
kcal
kilojoules
% Daily Value *
Total Fat 0.9g 1%
Saturated Fat 0.2g 1%
Sodium 175mg 8%
Total Carbohydrate 16g 6%
Dietary Fiber 1.2g 4%
Sugar 2g
Protein 3.6g 7%
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 1.4mg 8%
Potassium 112mg 2%
* 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 30.705 mcg 3%
Thiamin [B1] 0.224 mg 19%
Riboflavin [B2] 0.167 mg 13%
Niacin [B3] 1.623 mg 10%
Pantothenic acid [B5] 0.198 mg 4%
Vitamin B6 0.121 mg 7%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 56.743 mcg 0%
Vitamin C 26.441 mg 29%
Vitamin D 0 mcg 0%
Vitamin E 0.207 mg 1%
Vitamin K 42.705 mcg 36%
Betaine 0.032 mg 0%
Choline 3.867 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 16.5 g 6%
Sugars 2 g 4%
Dietary fiber 1.2 g 4%
Carbohydrate 1 g 0%
Net carbs 14.5g
Aminoacids
Nutrient Amount DV
Alanine 0.027 g 0%
Arginine 0.037 g 0%
Aspartic acid 0.067 g 0%
Cysteine 0.009 g 0%
Glutamic acid 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%
Methionine 0.007 g 0%
Phenylalanine 0.025 g 0%
Proline 0.03 g 0%
Serine 0.025 g 0%
Threonine 0.024 g 0%
Tryptophan 0.008 g 0%
Tyrosine 0.017 g 0%
Valine 0.031 g 0%
Minerals
Nutrient Amount DV
Calcium 45.52 mg 4%
Copper 0.07 mg 7%
Fluoride 0 mcg 0%
Iron 1.4 mg 8%
Magnesium 15.39 mg 4%
Manganese 0.3 mg 13%
Phosphorus 42.31 mg 3%
Potassium 111.54 mg 2%
Selenium 8.37 mcg 15%
Sodium 175.39 mg 8%
Zinc 0.38 mg 3%
Other
Nutrient Amount DV
Water 29.43 g 0%
Ash 0.831 g 0%