Your Recipe

Coconut-Creamed Greens

Składnik Ilość Kalorie
Jarmuż 23.6g 8kcal
Szalotki, surowe 50g 36kcal
Boćwina szwajcarska 283.5g 54kcal
Czosnek 6g 9kcal
Olej kokosowy 42g 375kcal
Gałka muszkatołowa mielona 0.04g 0kcal
Mleko kokosowe 389g 895kcal
Sól koszerna 3g 0kcal
Szpinak, baby 90g 19kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 10-oz. bunch curly kale

1 10-oz. bunch rainbow chard

3 cups packed fresh baby spinach

3 tablespoons unrefined coconut oil, divided

1 large shallot, chopped

2 cloves garlic, finely chopped

1 teaspoon kosher salt, divided

1 13.66-oz. can unsweetened coconut milk,* well shaken and stirred

⅛ teaspoon freshly grated nutmeg

Freshly ground black pepper, for serving

Directions
Wash greens and pat dry. Remove and discard kale stems. Remove chard stems; trim stems, finely slice, and set aside. Stack kale and chard leaves; roll into a cigar shape and finely slice. Place sliced leaves and spinach in a large bowl.

Heat 1 tablespoon oil in a saucepan over medium. Add shallot, garlic, and ¼ teaspoon salt; cook, stirring often, until softened, about 2 minutes. Add coconut milk and bring to a simmer over medium. Simmer, stirring occasionally, until mixture is thickened and liquid is reduced by about half, 8 to 10 minutes. Remove from heat. Stir in nutmeg.

Meanwhile, heat remaining 2 tablespoons oil in a large pot over medium-high. Add sliced chard stems and ¼ teaspoon salt; cook, stirring often, until softened, about 4 minutes. Add mixed greens in 4 batches, letting leaves wilt before next addition. Cook, stirring constantly, until leaves are bright green and liquid in bottom of pot is mostly evaporated, 5 to 7 minutes. Season with remaining ½ teaspoon salt.

Add coconut milk mixture to greens; stir until well combined. Remove from heat and season with several grinds of pepper.

*Made from the white flesh of coconuts, coconut milk is a culinary multitasker that lends creamy richness to more than just curries. Its mild flavor makes it an excellent swap for cow's milk in smoothies, soups, and baked goods.

dane odżywcze
Wielkość porcji 222 g | ml
Ilość na porcję 349
1460
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 34g 44%
Tłuszcz nasycony 29g 146%
Sód 490mg 21%
Węglowodany ogółem 11g 4%
Błonnik 4.3g 15%
Cukier 5.1g
Białko 4.7g 9%
Witamina D 0mcg 0%
Wapń 89mg 7%
Żelazo 3.4mg 19%
Potas 724mg 15%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 294.772 mcg 33%
Tiamina [B1] 0.088 mg 7%
Ryboflawina [B2] 0.132 mg 10%
Niacyna [B3] 1.252 mg 8%
Kwas pantotenowy [B5] 0.367 mg 7%
Witamina B6 0.216 mg 13%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 59.543 mcg 0%
Witamina C 36.927 mg 41%
Witamina D 0 mcg 0%
Witamina E 1.542 mg 10%
Witamina K 611.535 mcg 510%
Betaina 0.23 mg 0%
Cholina 22.846 mg 4%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 11.3 g 4%
Sugars 5.1 g 10%
Błonnik 4.3 g 15%
Carbohydrate 5.5 g 0%
Węglowodany netto 6.2g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.139 g 0%
Arginina 0.533 g 0%
kwas asparaginowy 0.27 g 0%
Cysteina 0.047 g 0%
Kwas glutaminowy 0.606 g 0%
Glicyna 0.132 g 0%
Histydyna 0.094 g 0%
Izoleucyna 0.219 g 0%
Leucyna 0.293 g 0%
Lizyna 0.198 g 0%
Metionina 0.062 g 0%
Alanina 0.212 g 0%
Prolina 0.125 g 0%
Seryna 0.139 g 0%
Treonina 0.162 g 0%
Tryptofan 0.045 g 0%
Tyrozyna 0.085 g 0%
Walina 0.241 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 89.46 mg 7%
Miedź 0.43 mg 47%
Fluor 0 mcg 0%
Żelazo 3.43 mg 19%
Magnez 119.28 mg 28%
Mangan 1.38 mg 60%
Fosfor 151.69 mg 12%
Potas 723.67 mg 15%
Selen 7.65 mcg 14%
Sód 490.41 mg 21%
Cynk 1.1 mg 10%
inne
składnik odżywczy Ilość DV
Woda 168.372 g 0%
Popiół 2.411 g 0%