Pork and Curly Leaf Casserole
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 50 min.
Ready in
Calories:
430
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 141.5 μg | (236 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 1 large onion (finely chopped)
- 2 cloves garlic cloves (minced)
- 11 ozs Smoked Sausage (roughly chopped)
- 3 cups roasting potatoes (peeled and diced)
- 5 cups low-sodium vegetable stock
- 3 cups Kale (chopped)
- flat-leaf parsley (chopped)
- salt
- freshly ground Black pepper
Preparation steps
1.
Heat the oil in a large casserole dish set over a medium heat until hot. Add the onion, garlic, potato, and a little salt, sweating for 3 - 4 minutes until softened.
2.
Add the sausage and potato, cooking for a further 3 - 4 minutes. Pour in the stock, stir well, and cook until simmering.
3.
Once simmering, reduce the heat slightly and cook for a further 20 minutes or until the potato is tender.
4.
Once tender, stir in the kale and continue to cook for a further 5 minutes until softened. Stir through the parsley and adjust the seasoning to taste.
5.
Ladle into bowls and serve immediately.
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