Chinese-style kale

Gluten Free
Dairy Free
Health score
22%
Chinese-style kale
15 min.
2
107kcal

Suggestions


Looking to elevate your side dish game? Look no further than this delightful Chinese-style kale recipe! Perfectly vibrant and packed with nutrients, this dish offers a wonderful balance of flavors that will tantalize your taste buds. With only a handful of ingredients, you can whip up a delicious meal in just 15 minutes. Whether you're a seasoned vegetarian or simply looking to add more greens to your diet, this gluten-free and dairy-free kale dish is sure to impress.

The star of the show is the humble kale, which is not only a nutritional powerhouse but also an excellent canvas for the aromatic garlic and rich sauces. The quick stir-frying technique ensures the kale retains its vibrant green color, keeping its crisp texture while letting those bold flavors shine through. The combination of soy sauce and oyster sauce brings a savory depth that beautifully complements the natural earthy notes of the kale.

What’s more, this dish is not just easy to make but also low in calories, making it a guilt-free addition to your meal. Serve it alongside grilled meat or fish, or enjoy it as a standalone dish for a light lunch. Get ready to tantalize your palate with this quick and satisfying Chinese-style kale that will leave you feeling nourished and energized!

Ingredients

  • tbsp vegetable oil 
  • large garlic clove sliced
  • 200 kale 
  • tbsp soya sauce 
  • tbsp oyster sauce 

Equipment

  • frying pan
  • wok

Directions

  1. Heat the oil in a large wok or frying pan, then tip in the garlic and cook for a few secs. Throw in the kale and toss around the pan to coat in the garlicky oil.
  2. Pour over 100ml boiling water and cook for 7 mins more until the kale has wilted and is cooked through.
  3. Stir in the soy and oyster sauces and heat through to serve.

Nutrition Facts

Calories107kcal
Protein13.97%
Fat64.13%
Carbs21.9%

Properties

Glycemic Index
38.5
Glycemic Load
0.31
Inflammation Score
-10
Nutrition Score
21.774782471035%

Flavonoids

Isorhamnetin
23.6mg
Kaempferol
46.8mg
Myricetin
0.02mg
Quercetin
22.61mg

Nutrients percent of daily need

Calories:107.34kcal
5.37%
Fat:8.33g
12.81%
Saturated Fat:1.22g
7.63%
Carbohydrates:6.4g
2.13%
Net Carbohydrates:2.17g
0.79%
Sugar:0.97g
1.08%
Cholesterol:0mg
0%
Sodium:801.7mg
34.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.08g
8.17%
Vitamin K:402.53µg
383.36%
Vitamin A:9990.13IU
199.8%
Vitamin C:93.88mg
113.79%
Manganese:0.73mg
36.69%
Calcium:261.39mg
26.14%
Vitamin B2:0.37mg
21.97%
Fiber:4.23g
16.92%
Folate:65.01µg
16.25%
Potassium:377.95mg
10.8%
Iron:1.86mg
10.32%
Magnesium:37.33mg
9.33%
Vitamin B6:0.19mg
9.25%
Vitamin B3:1.68mg
8.39%
Vitamin B1:0.12mg
8.15%
Vitamin E:1.22mg
8.12%
Phosphorus:70.97mg
7.1%
Copper:0.08mg
4.14%
Zinc:0.45mg
3.03%
Selenium:1.58µg
2.26%
Vitamin B5:0.14mg
1.35%