EatSmarter exclusive recipe

Asian-Style Kale

with Chile Pepper and Garlic
4
Average: 4 (11 votes)
(11 votes)
Asian-Style Kale

Asian-Style Kale - Wonderfully light and crisp: Far Eastern counterpoint for more traditional German preparations

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Health Score:
Health Score
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
62
calories
Calories

Healthy, because

Even smarter

Nutritional values

This Asian kale variety is a feast for the eyes and the stomach. The short cooking time preserves the valuable plant dyes zeaxanthin and lutein, which are abundant in the cabbage.

To add more iron and fiber, garnish with 2 tablespoons of roasted sesame seeds. 

1 serving contains
(Percentage of daily recommendation)
Calorie62 kcal(3 %)
Protein4 g(4 %)
Fat3 g(3 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.2 mg(14 %)
Folate32 μg(11 %)
Pantothenic acid0.7 mg(12 %)
Biotin0.8 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C50 mg(53 %)
Potassium270 mg(7 %)
Calcium208 mg(21 %)
Magnesium22 mg(7 %)
Iron1.5 mg(10 %)
Iodine11 μg(6 %)
Zinc0.3 mg(4 %)
Saturated fatty acids0.3 g
Uric acid34 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
2
1
1 pound
1 tablespoon
½
1 teaspoon
black Pepper
Preparation

Kitchen utensils

1 Tablespoon, 1 Large knife, 1 Cutting board, 1 Teaspoon, 1 Wok, 1 Citrus juicer, 1 Slotted spatula

Preparation steps

1.
Asian-Style Kale preparation step 1

Halve the chile pepper lengthwise, remove seeds and chop coarsely.

2.
Asian-Style Kale preparation step 2

Peel the onions and garlic and chop finely.

3.
Asian-Style Kale preparation step 3

Strip the kale leaves from the tough stems. 

4.
Asian-Style Kale preparation step 4

Heat a wok over high heat. Pour in the oil and swirl to coat. Add the garlic, chile peppers and onions and stir-fry until tender, stirring, about 1 minute.

5.
Asian-Style Kale preparation step 5

Rinse kale, then add to wok with water still clinging to the leaves and stir-fry for about 5 minutes.

6.
Asian-Style Kale preparation step 6

Squeeze juice from half a lime. Mix together 2 teaspoons lime juice and the soy sauce, then add to kale mixture and season with salt and black pepper. Serve immediately.