Creamed Kale with Caramelized Shallots

Vegetarian
Health score
56%
Creamed Kale with Caramelized Shallots
40 min.
4
548kcal

Suggestions

Ingredients

  • tablespoons flour all-purpose
  • pounds kale 
  • cups milk 
  • pinch nutmeg freshly grated
  • tablespoons onion spanish finely chopped
  • servings salt and pepper freshly ground
  • 10  shallots peeled sliced
  • tablespoons sugar 
  • tablespoons butter unsalted
  • tablespoons butter unsalted

Equipment

  • sauce pan
  • whisk
  • pot
  • colander

Directions

  1. Watch how to make this recipe.
  2. Heat the butter in a medium saucepan over medium heat.
  3. Add the onions and cook until soft.
  4. Whisk in the flour and cook for 2 to 3 minutes, not allowing the mixture to obtain any color.
  5. Whisk in the warm milk and cook until thickened. Season with nutmeg and salt and pepper, to taste. Keep warm until ready to use.
  6. Meanwhile, bring a medium pot of salted water to a boil.
  7. Add the kale and cook until tender, about 10 to 15 minutes.
  8. Drain in a colander and then return to pot.
  9. Add cream sauce and cook until flavors meld, about 2 minutes. Season with salt and pepper, to taste. Plate creamed kale and then top with Caramelized Shallots.
  10. Melt the butter and sugar in a medium saucepan over medium heat.
  11. Add the shallots, season with salt and pepper, and cook until they begin to brown all over, about 10 minutes.

Nutrition Facts

Calories548kcal
Protein12.61%
Fat56.48%
Carbs30.91%

Properties

Glycemic Index
85.52
Glycemic Load
13.64
Inflammation Score
-10
Nutrition Score
47.470869520436%

Flavonoids

Isorhamnetin
80.66mg
Kaempferol
159.26mg
Quercetin
78.34mg

Nutrients percent of daily need

Calories:547.61kcal
27.38%
Fat:36.71g
56.48%
Saturated Fat:20.28g
126.74%
Carbohydrates:45.19g
15.06%
Net Carbohydrates:28.91g
10.51%
Sugar:22.85g
25.39%
Cholesterol:89.68mg
29.9%
Sodium:455.11mg
19.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.44g
36.89%
Vitamin K:1330.06µg
1266.72%
Vitamin A:35071.96IU
701.44%
Vitamin C:323.3mg
391.88%
Manganese:2.49mg
124.45%
Calcium:1123.08mg
112.31%
Vitamin B2:1.49mg
87.49%
Fiber:16.28g
65.12%
Folate:245.02µg
61.26%
Potassium:1692.69mg
48.36%
Phosphorus:425.78mg
42.58%
Vitamin B6:0.84mg
42.01%
Vitamin B1:0.57mg
38.3%
Magnesium:150.43mg
37.61%
Iron:6.49mg
36.05%
Vitamin B3:4.69mg
23.44%
Vitamin E:3.1mg
20.65%
Vitamin B12:1.04µg
17.36%
Vitamin D:2.49µg
16.57%
Zinc:2.41mg
16.09%
Selenium:9.59µg
13.7%
Copper:0.26mg
12.82%
Vitamin B5:1.24mg
12.42%