Sweet & sour kale with garlic & anchovy

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Sweet & sour kale with garlic & anchovy
15 min.
4
170kcal

Suggestions


If you're looking to elevate your side dishes, look no further than this enticing Sweet & Sour Kale with Garlic & Anchovy. This recipe perfectly balances flavors, offering a delightful twist on the traditional sautéed greens. With a crisp texture and vibrant color, kale is the star of the show—packed with nutrients while remaining gluten and dairy-free. In just 15 minutes, you can create a dish that not only pairs beautifully with a variety of main courses but also has a health score of 100!

What makes this dish truly special is the combination of savory anchovies and aromatic garlic. When sautéed together, they infuse the kale with a rich umami depth that will mesmerize your taste buds. A hint of golden caster sugar and a splash of red wine vinegar brings the perfect balance of sweet and sour, making every bite a burst of flavor.

This Sweet & Sour Kale is not just a side dish; it’s a celebration of health and taste, promising to leave you feeling satisfied and energized. Impress your family and friends with this vibrant addition to your dinner table—they'll be craving more! Quick, easy, and satisfying, this recipe proves that healthy eating doesn't have to compromise on flavor.

Ingredients

  • 400 kale shredded
  • tbsp olive oil 
  •  garlic clove sliced
  •  anchovy chopped
  • tsp brown sugar 
  • tbsp red wine vinegar 

Equipment

  • frying pan

Directions

  1. Cook the kale in a large pan of boiling water for about 4 mins until just tender.
  2. Drain, then place the empty pan back on the heat with the oil. Sizzle the garlic and anchovy, then add the sugar and vinegar and bubble for a moment. Toss the kale back into the pan to reheat, then tip everything into a side dish.

Nutrition Facts

Calories170kcal
Protein7.85%
Fat78.3%
Carbs13.85%

Properties

Glycemic Index
15.5
Glycemic Load
0.38
Inflammation Score
-10
Nutrition Score
21.928260822011%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
23.6mg
Kaempferol
46.81mg
Myricetin
0.05mg
Quercetin
22.63mg

Nutrients percent of daily need

Calories:169.6kcal
8.48%
Fat:15.6g
24%
Saturated Fat:2.14g
13.36%
Carbohydrates:6.21g
2.07%
Net Carbohydrates:2.04g
0.74%
Sugar:1.61g
1.78%
Cholesterol:1.2mg
0.4%
Sodium:56.39mg
2.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.52g
7.04%
Vitamin K:398.48µg
379.51%
Vitamin A:9991.27IU
199.83%
Vitamin C:94.35mg
114.37%
Manganese:0.71mg
35.64%
Calcium:263.4mg
26.34%
Vitamin B2:0.36mg
20.91%
Vitamin E:2.69mg
17.93%
Fiber:4.16g
16.65%
Folate:62.28µg
15.57%
Potassium:370.35mg
10.58%
Iron:1.82mg
10.09%
Vitamin B6:0.19mg
9.37%
Magnesium:34.79mg
8.7%
Vitamin B1:0.12mg
8.01%
Vitamin B3:1.48mg
7.41%
Phosphorus:63.4mg
6.34%
Copper:0.07mg
3.35%
Zinc:0.46mg
3.07%
Selenium:2.07µg
2.95%
Vitamin B5:0.12mg
1.23%