Mélange of Kale, Potatoes, and Tomatoes with Parmesan

Gluten Free
Very Healthy
Health score
100%
Mélange of Kale, Potatoes, and Tomatoes with Parmesan
45 min.
4
237kcal

Suggestions


Discover a delightful and nutritious side dish that will elevate your meals to new heights: the Mélange of Kale, Potatoes, and Tomatoes with Parmesan. This vibrant dish is not only gluten-free but also boasts a remarkable health score of 100, making it a perfect addition to any health-conscious dining table.

Imagine the rich flavors of tender Yukon gold or red potatoes, perfectly complemented by the earthy taste of fresh kale and the juicy sweetness of ripe tomatoes. Each bite is a celebration of wholesome ingredients, enhanced by the zesty brightness of fresh lemon juice and the aromatic kick of garlic and crushed red pepper. Topped with a sprinkle of shaved Parmesan cheese, this dish offers a delightful contrast of textures and flavors that will leave your taste buds dancing.

Ready in just 45 minutes, this recipe serves four and is ideal for family gatherings or casual dinners. With only 237 calories per serving, you can indulge guilt-free while enjoying a meal that is as satisfying as it is healthy. Whether you’re looking for a side dish to accompany your main course or a light meal on its own, this Mélange of Kale, Potatoes, and Tomatoes with Parmesan is sure to impress. Get ready to savor a dish that is not only good for you but also bursting with flavor!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 teaspoon pepper red crushed
  •  garlic cloves minced
  • pound kale 
  • tablespoon juice of lemon fresh
  • tablespoon olive oil 
  • teaspoons olive oil 
  • ounce parmesan cheese fresh shaved
  • 0.5 teaspoon salt 
  • 2.5 cups tomatoes seeded chopped
  • cups water 
  • 1.3 pounds yukon gold red ()

Equipment

  • bowl
  • frying pan
  • dutch oven
  • colander

Directions

  1. Remove stems from kale. Wash and pat dry; coarsely chop to measure 9 cups.
  2. Bring water to a boil in a Dutch oven.
  3. Add potato; cook 5 minutes or until almost tender.
  4. Add kale; cook 2 minutes or until vegetables are tender.
  5. Drain potato mixture in a colander over a bowl, reserving 1/2 cup cooking liquid.
  6. Heat 1 tablespoon oil in a large skillet over medium heat.
  7. Add red pepper and garlic; saut 30 seconds.
  8. Add potato mixture, reserved 1/2 cup cooking liquid, tomato, lemon juice, salt, and black pepper; stir gently. Cook 5 minutes or until thoroughly heated, stirring occasionally. Spoon 1 1/2 cups potato mixture onto each of 4 plates.
  9. Drizzle each serving with 1/2 teaspoon oil. Arrange 1 tablespoon cheese over each serving.

Nutrition Facts

Calories237kcal
Protein15.05%
Fat33.56%
Carbs51.39%

Properties

Glycemic Index
39.75
Glycemic Load
1.35
Inflammation Score
-10
Nutrition Score
30.648695722222%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.69mg
Luteolin
0.01mg
Isorhamnetin
26.76mg
Kaempferol
53.16mg
Myricetin
0.16mg
Quercetin
27.12mg

Nutrients percent of daily need

Calories:236.92kcal
11.85%
Fat:9.45g
14.53%
Saturated Fat:2.21g
13.8%
Carbohydrates:32.55g
10.85%
Net Carbohydrates:24.24g
8.81%
Sugar:5.37g
5.96%
Cholesterol:4.82mg
1.61%
Sodium:520.76mg
22.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.53g
19.06%
Vitamin K:457.53µg
435.74%
Vitamin A:12207.65IU
244.15%
Vitamin C:133.02mg
161.23%
Manganese:1.11mg
55.58%
Calcium:415.13mg
41.51%
Potassium:1283.9mg
36.68%
Fiber:8.31g
33.24%
Vitamin B2:0.48mg
28.42%
Folate:111.16µg
27.79%
Vitamin B6:0.52mg
26.06%
Phosphorus:224.69mg
22.47%
Magnesium:87.89mg
21.97%
Copper:0.39mg
19.67%
Vitamin B1:0.29mg
19.07%
Iron:3.27mg
18.15%
Vitamin B3:3.57mg
17.87%
Vitamin E:2.13mg
14.2%
Zinc:1.35mg
8.97%
Vitamin B5:0.63mg
6.35%
Selenium:3.68µg
5.26%
Vitamin B12:0.09µg
1.42%
Source:My Recipes