Kale and Portobello Mushrooms

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Kale and Portobello Mushrooms
22 min.
4
186kcal

Suggestions

Ingredients

  • 1.3 pounds kale stemmed chopped
  • 0.3 teaspoon nutmeg freshly grated to taste
  • tablespoons olive oil extra-virgin
  •  portobello mushroom caps sliced
  • servings salt and pepper 
  • 0.5 cup red wine dry italian

Equipment

  • frying pan
  • tongs

Directions

  1. Heat a large skillet over medium-high heat with extra-virgin olive oil. When the oil is hot, add mushrooms and cook until dark and tender.
  2. Add kale and turn with tongs to wilt. Season the mixture of mushrooms and greens with salt, pepper and nutmeg.
  3. Add wine and deglaze the pan. Reduce heat to low and cook greens 5 minutes longer then serve.

Nutrition Facts

Calories186kcal
Protein13.07%
Fat64.13%
Carbs22.8%

Properties

Glycemic Index
25.5
Glycemic Load
0.17
Inflammation Score
-10
Nutrition Score
29.443043493706%

Flavonoids

Petunidin
1mg
Delphinidin
1.25mg
Malvidin
7.87mg
Peonidin
0.56mg
Catechin
2.31mg
Epicatechin
3.2mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
33.46mg
Kaempferol
66.34mg
Myricetin
0.08mg
Quercetin
32.18mg

Nutrients percent of daily need

Calories:186.47kcal
9.32%
Fat:12.95g
19.93%
Saturated Fat:1.78g
11.15%
Carbohydrates:10.36g
3.45%
Net Carbohydrates:3.43g
1.25%
Sugar:3.27g
3.63%
Cholesterol:0mg
0%
Sodium:276.71mg
12.03%
Alcohol:3.15g
100%
Alcohol %:1.5%
100%
Protein:5.94g
11.88%
Vitamin K:559.14µg
532.51%
Vitamin A:14160.71IU
283.21%
Vitamin C:132.4mg
160.48%
Manganese:1mg
49.81%
Calcium:363.01mg
36.3%
Vitamin B2:0.6mg
35.36%
Folate:111.5µg
27.87%
Fiber:6.93g
27.72%
Vitamin B3:5.45mg
27.25%
Selenium:16.9µg
24.15%
Potassium:799.62mg
22.85%
Phosphorus:168.95mg
16.89%
Vitamin B6:0.33mg
16.64%
Vitamin E:2.46mg
16.43%
Copper:0.32mg
15.84%
Iron:2.59mg
14.4%
Vitamin B1:0.21mg
14.01%
Magnesium:47.01mg
11.75%
Vitamin B5:1.09mg
10.87%
Zinc:1mg
6.67%
Vitamin D:0.25µg
1.68%