Dinosaur Kale with Baby Potatoes

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
60%
Dinosaur Kale with Baby Potatoes
50 min.
4
215kcal

Suggestions


Are you ready to elevate your side dish game with a vibrant and nutritious recipe? Introducing Dinosaur Kale with Baby Potatoes, a delightful medley that not only pleases the palate but also nourishes the body. This dish is a perfect blend of flavors and textures, featuring the earthy richness of dinosaur kale, also known as Lacinato kale, paired with the tender, colorful baby potatoes that add a pop of visual appeal to your plate.

In just 50 minutes, you can whip up this vegetarian, vegan, gluten-free, and dairy-free delight that boasts a health score of 60. With only 215 calories per serving, it’s a guilt-free addition to any meal. The combination of garlic and red pepper flakes brings a subtle kick, while the fresh lemon zest and juice brighten the dish, making it a refreshing choice for any occasion.

This recipe is not only popular among health enthusiasts but also incredibly easy to prepare, making it a fantastic option for both novice cooks and seasoned chefs alike. Whether you’re looking for a side dish to complement your main course or a standalone meal packed with nutrients, Dinosaur Kale with Baby Potatoes is sure to impress. So, gather your ingredients and get ready to indulge in a dish that’s as good for your taste buds as it is for your health!

Ingredients

  • cups chicken stock see for vegan option (use vegetable stock )
  • cups water 
  • pound baby potatoes of various colors 
  • tablespoons olive oil extra virgin divided
  • pound swiss chard chopped
  •  garlic cloves chopped
  • 0.3 teaspoon pepper flakes red
  • servings salt and pepper black
  • servings lemon zest grated
  • servings juice of lemon to taste

Equipment

  • frying pan

Directions

  1. Boil the potatoes: Bring the stock and water to a boil and add the potatoes. Turn the heat down to simmer gently until the potatoes are tender, about 20-30 minutes.
  2. Drain (you can reserve the stock and water to cook rice or polenta with later) and coat the potatoes with 1 tablespoon olive oil. Salt well and set aside.
  3. Stir-fry kale, add garlic, red pepper flakes:
  4. Heat the remaining olive oil in a large sauté pan over medium-high heat for 1-2 minutes.
  5. Add the kale and turn to coat with the oil as it wilts.
  6. Add the garlic and toss to combine, then add the red pepper flakes and some salt and black pepper. Stir-fry this for 2 minutes, then turn off the heat and cover the pan. Wait 2-4 minutes before uncovering.
  7. To serve, mix the lemon zest with the kale.
  8. Lay down a "nest" of kale on the plate and arrange the baby potatoes in the center. Squeeze some lemon juice over everything right as you serve.

Nutrition Facts

Calories215kcal
Protein8.05%
Fat43.39%
Carbs48.56%

Properties

Glycemic Index
47.69
Glycemic Load
16.16
Inflammation Score
-10
Nutrition Score
23.315217640089%

Flavonoids

Catechin
1.7mg
Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
7.49mg
Myricetin
3.55mg
Quercetin
3.38mg

Nutrients percent of daily need

Calories:214.66kcal
10.73%
Fat:10.89g
16.76%
Saturated Fat:1.52g
9.52%
Carbohydrates:27.43g
9.14%
Net Carbohydrates:22.96g
8.35%
Sugar:3.55g
3.94%
Cholesterol:0mg
0%
Sodium:920.85mg
40.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.55g
9.09%
Vitamin K:949.85µg
904.62%
Vitamin A:7226.24IU
144.52%
Vitamin C:63.12mg
76.51%
Manganese:0.63mg
31.53%
Magnesium:120.8mg
30.2%
Potassium:934.56mg
26.7%
Vitamin E:3.74mg
24.93%
Vitamin B6:0.48mg
24.23%
Fiber:4.47g
17.86%
Copper:0.36mg
17.75%
Iron:3.06mg
17%
Phosphorus:121.84mg
12.18%
Vitamin B1:0.14mg
9.64%
Folate:37.15µg
9.29%
Vitamin B2:0.14mg
8.49%
Vitamin B3:1.69mg
8.47%
Calcium:80.87mg
8.09%
Vitamin B5:0.57mg
5.66%
Zinc:0.79mg
5.26%
Selenium:1.72µg
2.46%