Kale with Chestnuts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 109 μg | (182 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,497 mg | (37 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 28 g |
Preparation steps
Preheat the oven to 425°F. Cut the chestnuts crosswise, place on a baking sheet lined with parchment and roast until the shells start to open, 20-25 minutes. Remove, let cool, and peel. Rinse the kale and pluck the leaves from the thick ribs. Rinse, chop coarsely and blanch kale leaves in a pot of boiling salted water for 3 minutes. Drain, rinse under cold water, and drain.
Peel and coarsely grate the carrots. Peel the shallots and cut into rings. Peel the garlic and chop finely. Heat the oil in a wide pan and saute the carrots, shallots and chestnuts until the shallots are translucent, 4 -5 minutes. Add the kale and garlic and saute, stirring occasionally for another 5 minutes. Season with salt and pepper, arrange on a plate and serve immediately.
