Spaghetti with Braised Kale

Very Healthy
Health score
89%
Spaghetti with Braised Kale
45 min.
4
503kcal

Suggestions

Ingredients

  • large garlic cloves thinly sliced
  • pound destemmed lacinato/dinosaur kale ( 2 bunches)
  • teaspoons juice of lemon fresh
  • tablespoons olive oil divided
  • 1.5 cups onion finely chopped
  • servings parmesan cheese finely grated
  • 0.5 pound pasta like spaghetti 

Equipment

  • bowl
  • pot

Directions

  1. Rinse kale.
  2. Drain; transfer to bowl withsome water still clinging.
  3. Heat 2 tablespoons olive oil inheavy large pot over medium heat.
  4. Add chopped onion and cook untilsoft and translucent, stirring occasionally,about 6 minutes.
  5. Add sliced garlic andsprinkle with salt; cook until onion isgolden brown, stirring occasionally,about 5 minutes.
  6. Add kale and remaining1 tablespoon olive oil and toss untilwilted, about 3 minutes. Cover pot andreduce heat to medium-low. Continuecooking until kale is very tender, stirringoccasionally and adding water byteaspoonfuls if dry, about 20 minutes.
  7. Meanwhile, cook spaghetti in mediumpot of boiling salted water until tenderbut still firm to bite, stirring occasionally.
  8. Drain, reserving 1/4 cup cooking liquid.
  9. Add cooked spaghetti to kale mixture inpot.
  10. Add lemon juice and 2 tablespoonsreserved cooking liquid; toss to combine,adding more liquid by tablespoonfuls if dry.
  11. Sprinkle spaghetti with grated Parmesancheese and serve.
  12. Bon Appétit

Nutrition Facts

Calories503kcal
Protein16.13%
Fat37.89%
Carbs45.98%

Properties

Glycemic Index
32.75
Glycemic Load
18.93
Inflammation Score
-10
Nutrition Score
34.569565316905%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
29.77mg
Kaempferol
53.48mg
Myricetin
0.12mg
Quercetin
37.9mg

Nutrients percent of daily need

Calories:502.65kcal
25.13%
Fat:21.54g
33.14%
Saturated Fat:6.49g
40.56%
Carbohydrates:58.83g
19.61%
Net Carbohydrates:51.21g
18.62%
Sugar:5.11g
5.68%
Cholesterol:26.1mg
8.7%
Sodium:592.16mg
25.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.64g
41.27%
Vitamin K:449.48µg
428.08%
Vitamin A:11589.86IU
231.8%
Vitamin C:113.19mg
137.2%
Manganese:1.47mg
73.54%
Selenium:48.51µg
69.3%
Calcium:590.05mg
59.01%
Phosphorus:386.51mg
38.65%
Vitamin B2:0.55mg
32.6%
Fiber:7.62g
30.47%
Folate:94.39µg
23.6%
Magnesium:85.62mg
21.41%
Vitamin B6:0.42mg
20.95%
Potassium:690.6mg
19.73%
Zinc:2.71mg
18.09%
Vitamin E:2.5mg
16.64%
Iron:2.98mg
16.53%
Vitamin B1:0.23mg
15.16%
Copper:0.28mg
13.89%
Vitamin B3:2.44mg
12.2%
Vitamin B12:0.41µg
6.75%
Vitamin B5:0.56mg
5.58%
Source:Epicurious