Asian-Style Kale
This Asian-style kale 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 kale.
To add more iron and fiber, garnish this dish with 2 tablespoons of roasted sesame seeds.
(Percentage of daily recommendation)
| Calorie | 62 cal. | (3 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 0.8 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 270 mg | (7 %) | ||
| Calcium | 208 mg | (21 %) | ||
| Magnesium | 22 mg | (7 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 red chili pepper
- 2 onions
- 1 garlic clove
- 1 lb Kale
- 1 Tbsp Canola oil
- ½ Lime
- 1 tsp soy sauce
- black peppers
- salt
Preparation steps
Halve the chile pepper lengthwise, remove seeds and chop coarsely.
Peel the onions and garlic and chop finely.
Strip the kale leaves from the tough stems.
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.
Rinse kale, then add to wok with water still clinging to the leaves and stir-fry for about 5 minutes.
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.