Kale with Sausage and Potato

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Kale with Sausage and Potato
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
371
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie371 cal.(18 %)
Protein12.33 g(13 %)
Fat16.15 g(14 %)
Carbohydrates54.39 g(36 %)
Sugar added0 g(0 %)
Roughage9.16 g(31 %)
Vitamin A874.37 mg(109,296 %)
Vitamin D0.09 μg(0 %)
Vitamin E3.23 mg(27 %)
Vitamin B₁0.36 mg(36 %)
Vitamin B₂0.21 mg(19 %)
Niacin4.19 mg(35 %)
Vitamin B₆0.68 mg(49 %)
Folate177.51 μg(59 %)
Pantothenic acid0.29 mg(5 %)
Biotin4.37 μg(10 %)
Vitamin B₁₂0.06 μg(2 %)
Vitamin C150.51 mg(158 %)
Potassium1,600.44 mg(40 %)
Calcium189.52 mg(19 %)
Magnesium86.93 mg(29 %)
Iron3.17 mg(21 %)
Iodine2.25 μg(1 %)
Zinc1.36 mg(17 %)
Saturated fatty acids2.59 g
Cholesterol9.23 mg

Ingredients

for
4
Ingredients
350 grams Kale
salt
3 onions
3 garlic cloves
800 grams waxy potatoes (such as red, cooked day before)
3 Tbsps Canola oil
peppers
4 rough Sausage
How healthy are the main ingredients?
potatoKalesaltoniongarlic clove

Preparation steps

1.

Rinse kale, remove tough stems, blanch in salted water for 2 minutes, rinse with cold water and drain completely.

2.

Peel onions and garlic.  Cut garlic into thin slices, halve the onions and cut into rings.  Peel potato and dice into 2 cm (1 in) cubes.

3.

Heat 2 tablespoons of oil in a pan and fry potatoes for about 8 minutes or until cripy. Add onions and garlic. Cook for about 5 more minutes or until the onions are translucent.

4.

Add kale and stir. Season with salt and pepper.

5.

Heat the remainig oil in another pan and fry the sausage for about 3 minutes per side. Serve together with kale and potato mixture.

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