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Рецепт Mushrooms, Kale, and Sweet Potatoes in Quinoa

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Kale 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 :)

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Cost per serving $1.52 view details
  • 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

  1. 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.
  2. 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
  3. Stir in the garlic and cook for about another 1 minute.
  4. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper.
  5. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
  6. Serve the vegetables over the quinoa and sprinkle with Parmesan.

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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