Kale and Chard Supreme

Gluten Free
Very Healthy
Health score
73%
Kale and Chard Supreme
40 min.
8
101kcal

Suggestions

Ingredients

  • slices forest ham black chopped
  • bunches rainbow chard chopped
  • 0.3 cup cranberries dried
  • 0.3 cup feta cheese crumbled
  • bunches kale chopped
  • tablespoon olive oil 
  • 0.3 cup pineapple chopped
  • 0.3 cup onion red chopped
  • 0.3 cup slivered almonds 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat olive oil in a large skillet over medium heat; cook and stir ham, pineapple, and onion until onion is tender and lightly browned, about 10 minutes.
  2. Add kale and chard; cover and cook until greens have reduced to half the size, about 7 minutes.
  3. Remove lid and toss mixture. Cover and cook until greens have softened, 3 to 4 minutes.
  4. Transfer kale and chard mixture to a large bowl. Stir in feta cheese, almonds, and cranberries.

Nutrition Facts

Calories101kcal
Protein20.59%
Fat43.64%
Carbs35.77%

Properties

Glycemic Index
23.33
Glycemic Load
1.08
Inflammation Score
-10
Nutrition Score
20.230434946392%

Flavonoids

Cyanidin
0.11mg
Catechin
1.17mg
Epigallocatechin
0.09mg
Epicatechin
0.02mg
Eriodictyol
0.01mg
Naringenin
0.01mg
Isorhamnetin
8.01mg
Kaempferol
19.61mg
Myricetin
2.42mg
Quercetin
10.19mg

Nutrients percent of daily need

Calories:100.54kcal
5.03%
Fat:5.32g
8.18%
Saturated Fat:1.08g
6.75%
Carbohydrates:9.81g
3.27%
Net Carbohydrates:6.49g
2.36%
Sugar:5.08g
5.64%
Cholesterol:9.84mg
3.28%
Sodium:339.7mg
14.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.64g
11.29%
Vitamin K:750.73µg
714.98%
Vitamin A:7856.66IU
157.13%
Vitamin C:55.7mg
67.51%
Manganese:0.63mg
31.57%
Magnesium:82.75mg
20.69%
Vitamin E:2.84mg
18.92%
Calcium:155.17mg
15.52%
Vitamin B2:0.26mg
15.43%
Potassium:469.79mg
13.42%
Fiber:3.31g
13.25%
Iron:2.21mg
12.27%
Copper:0.2mg
9.89%
Folate:35.51µg
8.88%
Phosphorus:86.57mg
8.66%
Vitamin B6:0.16mg
7.99%
Vitamin B1:0.09mg
5.85%
Vitamin B3:0.9mg
4.52%
Zinc:0.66mg
4.37%
Selenium:1.86µg
2.66%
Vitamin B5:0.25mg
2.45%
Vitamin B12:0.08µg
1.32%
Source:Allrecipes