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Add a photoKale is considered a "super food", it contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.
One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid as well.
EAT MORE KALE people :)
Ингредиенты
- 1 cup quinoa
- 2 tablespoons olive or canola oil
- 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
- About 10 ounces button mushrooms, quartered
- 2 cloves garlic, thinly sliced
- 1 bunch kale, stems discarded, leaves torn into 2-inch pieces (these will shrink when cooked down)
- 3/4 cup dry white organic wine
- kosher salt and black pepper
- 1/4 cup grated Parmesan
Инструкции
- Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
- In another saucepan heat the oil over medium heat, add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes
- Stir in the garlic and cook for about another 1 minute.
- Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper.
- Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
- Serve the vegetables over the quinoa and sprinkle with Parmesan.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 161g | |
| Recipe makes 4 servings | |
| Calories 337 | |
| Calories from Fat 106 | 31% |
| Total Fat 11.83g | 15% |
| Saturated Fat 2.78g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 184mg | 8% |
| Potassium 500mg | 14% |
| Total Carbs 39.64g | 11% |
| Dietary Fiber 4.6g | 15% |
| Sugars 2.39g | 2% |
| Protein 10.51g | 17% |
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