Healthy Gourmet Kitchen

Shrimp and Kale Bowl

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Average: 5 (2 votes)
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Shrimp and Kale Bowl

Shrimp and Kale Bowl - Winter saute with an Asian touch

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
353
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

In addition to the immune-boosting vitamin C, kale contains the green plant pigment chlorophyll: it has blood-forming and cleansing effects. The protein in shrimp ensures good satiety - and that with extremely little fat and a gratifyingly low calorie content. So for fasting days, the sea creatures are ideal.

Outside of kale season, the dish also tastes great with other green vegetables, such as spinach, broccoli or chard.

1 serving contains
(Percentage of daily recommendation)
Calorie353 kcal(17 %)
Protein45 g(46 %)
Fat13 g(11 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage6.4 g(21 %)
Vitamin A1 mg(125 %)
Vitamin D1 μg(5 %)
Vitamin E10.6 mg(88 %)
Vitamin K1,010 μg(1,683 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.4 mg(137 %)
Vitamin B₆0.6 mg(43 %)
Folate174 μg(58 %)
Pantothenic acid0.3 mg(5 %)
Biotin6 μg(13 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C77 mg(81 %)
Potassium1,020 mg(26 %)
Calcium504 mg(50 %)
Magnesium199 mg(66 %)
Iron4.3 mg(29 %)
Iodine188 μg(94 %)
Zinc5.4 mg(68 %)
Saturated fatty acids2.4 g
Uric acid367 mg
Cholesterol270 mg

Ingredients

for
4
Ingredients
14 ozs kale
2 red onions
2 garlic cloves
2 Tbsps Peanut oil
7 ozs Vegetable broth
16 jumbo Prawn (no shell)
½ Organic orange
4 Tbsps soy sauce
1 Tbsp Lime juice
1 tsp honey
Red pepper flakes
1 oz Sesame seeds (2 TBSP.)
How healthy are the main ingredients?
soy saucekaleSesame seedshoneyoniongarlic clove

Preparation steps

1.

Clean and wash kale, pluck leaves from hard stems and chop coarsely. Peel onions and garlic, halve onions and cut into strips; finely chop garlic. Heat 1 tablespoon oil in a frying pan. Sauté onions and garlic in it for 3 minutes over medium heat. Mix in kale and sauté for 4 minutes. Pour in broth and saute over medium heat for 5 minutes.

2.

Meanwhile, rinse shrimp and pat dry. Heat remaining oil in a frying pan. Fry shrimp in it for 2 minutes over high heat until golden brown. Zest the orange.

3.

Mix shrimp with orange zest into kale and season with soy sauce, lime juice, honey, and chili flakes. Arrange in bowls and serve sprinkled with sesame seeds.