Kale-and-Cannellini Wrapinis

Very Healthy
Health score
65%
Kale-and-Cannellini Wrapinis
45 min.
4
471kcal

Suggestions

Ingredients

  • slices bacon 
  • 19 ounce cannellini beans beans white canned
  • cup carrots diced
  • teaspoon pepper red crushed
  • teaspoon rubbed sage dried
  • 8-inch flour tortillas fat-free
  •  garlic clove minced
  • 1.3 pounds kale chopped
  • ounce romano cheese fresh finely grated
  • 0.3 teaspoon salt 
  • 12 cups water 

Equipment

  • bowl
  • frying pan
  • pot
  • colander

Directions

  1. Cook bacon in a large nonstick skillet over medium heat until crisp.
  2. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Crumble bacon, and set aside. Bring the water to a boil in a large stockpot; add kale. Cook 6 minutes or until tender; drain and set aside.
  3. Drain the beans in a colander over a bowl, reserving 1/3 cup liquid.
  4. Heat the drippings in pan over medium-high heat.
  5. Add red pepper and garlic, and saut 3 minutes.
  6. Add the crumbled bacon, reserved bean liquid, carrots, sage, and salt; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until carrots are crisp-tender. Uncover and cook 3 minutes or until liquid almost evaporates. Stir in kale; cook 2 minutes.
  7. Warm the tortillas according to the package directions. Spoon 1 cup kale mixture onto each tortilla; top each serving with 1 tablespoon cheese, and roll up.

Nutrition Facts

Calories471kcal
Protein18.87%
Fat28.23%
Carbs52.9%

Properties

Glycemic Index
50.21
Glycemic Load
16.11
Inflammation Score
-10
Nutrition Score
42.487826303295%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
33.45mg
Kaempferol
66.42mg
Myricetin
0.02mg
Quercetin
32.09mg

Nutrients percent of daily need

Calories:471.14kcal
23.56%
Fat:15.19g
23.37%
Saturated Fat:5.28g
32.97%
Carbohydrates:64.05g
21.35%
Net Carbohydrates:48.9g
17.78%
Sugar:5.03g
5.59%
Cholesterol:18.26mg
6.09%
Sodium:862.74mg
37.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.85g
45.7%
Vitamin K:565.74µg
538.8%
Vitamin A:19691.82IU
393.84%
Vitamin C:134.53mg
163.06%
Manganese:1.95mg
97.54%
Calcium:644.4mg
64.44%
Fiber:15.16g
60.62%
Folate:230.16µg
57.54%
Iron:8.47mg
47.06%
Vitamin B2:0.75mg
44.07%
Vitamin B1:0.62mg
41.21%
Phosphorus:397.06mg
39.71%
Potassium:1322.61mg
37.79%
Magnesium:143.54mg
35.89%
Copper:0.59mg
29.26%
Selenium:19.39µg
27.7%
Vitamin B3:5.13mg
25.64%
Vitamin B6:0.45mg
22.7%
Zinc:2.89mg
19.26%
Vitamin E:2.49mg
16.61%
Vitamin B5:0.68mg
6.8%
Vitamin B12:0.16µg
2.7%
Source:My Recipes