Sautéed Garlic Kale with Quinoa
Ingredients List
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⅔ cup water
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⅓ cup quinoa
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1 tablespoon olive oil
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1 cup chopped kale
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1 clove garlic, minced
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salt and ground black pepper to taste
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¼ teaspoon sesame oil
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1 tablespoon water, or as needed
Cooking Instructions
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In a saucepan, bring 2/3 cup of water and quinoa to a boil. Reduce heat to medium-low, cover, and let it simmer for 15 to 20 minutes until the quinoa is tender and the water is absorbed.
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In a skillet, heat olive oil over medium heat. Add the kale and garlic, and sauté until the kale wilts, about 5 minutes. Season with salt and pepper to taste.
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Add the cooked quinoa to the kale mixture, then stir in the sesame oil. Cook for an additional 5 minutes to allow the flavors to blend. If the mixture begins to stick, add 1 tablespoon of water to help it along.
Nutritional Breakdown (per serving)
| 188 | Calories |
| 9g | Fat |
| 22g | Carbs |
| 5g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 188 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 1g | 6% |
| Sodium 19mg | 1% |
| Total Carbohydrate 22g | 8% |
| Dietary Fiber 3g | 10% |
| Protein 5g | 10% |
| Vitamin C 41mg | 45% |
| Calcium 64mg | 5% |
| Iron 2mg | 11% |
| Potassium 316mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5