Braised Lacinato Kale

Gluten Free
Dairy Free
Very Healthy
Health score
77%
Braised Lacinato Kale
60 min.
12
47kcal

Suggestions

Ingredients

  • 0.3 cup cooking wine dry white
  • 1 tablespoon garlic chopped
  • 1 tablespoon kosher salt 
  • 2.3 lbs destemmed lacinato/dinosaur kale rinsed see Notes
  • 2 tsp juice of lemon fresh
  • 0.5 cups reduced sodium chicken stock 
  • 1 tablespoon olive oil 

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of water to boil. Chop kale into 1-in. pieces and add to pot. Cover and cook until slightly wilted, 3 to 5 minutes.
  2. Drain.
  3. In a large frying pan or heavy-bottomed pot, cook garlic in olive oil over low heat, stirring often, until soft, about 3 minutes.
  4. Add kale and wine and cook, covered, until almost dry.
  5. Add chicken stock and cook, covered, until stock is almost evaporated and kale is very tender, about 30 minutes (if kale isn't tender, add more stock and continue cooking). Season to taste with salt and lemon juice.

Nutrition Facts

Calories47kcal
Protein21.6%
Fat44.49%
Carbs33.91%

Properties

Glycemic Index
6.42
Glycemic Load
0.17
Inflammation Score
-10
Nutrition Score
19.698260899471%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Eriodictyol
0.04mg
Hesperetin
0.14mg
Naringenin
0.03mg
Isorhamnetin
20.07mg
Kaempferol
39.81mg
Myricetin
0.01mg
Quercetin
19.22mg

Nutrients percent of daily need

Calories:46.93kcal
2.35%
Fat:2.5g
3.84%
Saturated Fat:0.33g
2.07%
Carbohydrates:4.29g
1.43%
Net Carbohydrates:0.78g
0.28%
Sugar:0.77g
0.85%
Cholesterol:0mg
0%
Sodium:629.79mg
27.38%
Alcohol:0.51g
100%
Alcohol %:0.63%
100%
Protein:2.73g
5.46%
Vitamin K:332.42µg
316.59%
Vitamin A:8496.46IU
169.93%
Vitamin C:79.97mg
96.93%
Manganese:0.58mg
28.95%
Calcium:218.49mg
21.85%
Vitamin B2:0.3mg
17.63%
Fiber:3.5g
14.01%
Folate:52.97µg
13.24%
Potassium:311.64mg
8.9%
Iron:1.42mg
7.88%
Magnesium:28.9mg
7.22%
Vitamin B6:0.14mg
6.86%
Vitamin B1:0.1mg
6.53%
Vitamin B3:1.15mg
5.75%
Phosphorus:51.71mg
5.17%
Vitamin E:0.73mg
4.87%
Copper:0.05mg
2.64%
Zinc:0.36mg
2.38%
Selenium:0.87µg
1.24%
Source:My Recipes