Kale with Sausage and Potato
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 12.33 g | (13 %) | ||
| Fat | 16.15 g | (14 %) | ||
| Carbohydrates | 54.39 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.16 g | (31 %) |
more nutritional values
| Vitamin A | 874.37 mg | (109,296 %) | ||
| Vitamin D | 0.09 μg | (0 %) | ||
| Vitamin E | 3.23 mg | (27 %) | ||
| Vitamin B₁ | 0.36 mg | (36 %) | ||
| Vitamin B₂ | 0.21 mg | (19 %) | ||
| Niacin | 4.19 mg | (35 %) | ||
| Vitamin B₆ | 0.68 mg | (49 %) | ||
| Folate | 177.51 μg | (59 %) | ||
| Pantothenic acid | 0.29 mg | (5 %) | ||
| Biotin | 4.37 μg | (10 %) | ||
| Vitamin B₁₂ | 0.06 μg | (2 %) | ||
| Vitamin C | 150.51 mg | (158 %) | ||
| Potassium | 1,600.44 mg | (40 %) | ||
| Calcium | 189.52 mg | (19 %) | ||
| Magnesium | 86.93 mg | (29 %) | ||
| Iron | 3.17 mg | (21 %) | ||
| Iodine | 2.25 μg | (1 %) | ||
| Zinc | 1.36 mg | (17 %) | ||
| Saturated fatty acids | 2.59 g | |||
| Cholesterol | 9.23 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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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