Kale with Panfried Walnuts
1 serving of kale with panfried walnuts contains 242 Calories. The macronutrient breakdown is 29% carbs, 55% fat, and 16% protein. This is a good source of protein (19% of your Daily Value), fiber (29% of your Daily Value), and potassium (22% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 20 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- Tear kale into large pieces, then cook in a large pot of well-salted boiling water, uncovered, until tender, about 6 minutes. Drain kale, and, when cool enough to handle, press out excess liquid.
- Cook walnuts in oil in a 12-inch heavy skillet over medium-low heat, stirring occasionally, until pale golden, about 5 minutes. Stir in garlic and cook, stirring, until very fragrant, about 1 minute. Add kale and salt and pepper to taste and cook, tossing, until heated through.
- Serve kale warm or at room temperature. Enjoy!
Nutrition Facts
For 1 serving of kale with panfried walnuts (222g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 242 | |
| Fats | 17g | 21% |
| Saturated fats | 1g | 7% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 96mg | 4% |
| Carbs | 20g | 7% |
| Net carbs | 12g | |
| Fiber | 8g | 29% |
| Sugar | 5g | |
| Protein | 11g | |
| Calcium | 317mg | 32% |
| Iron | 3mg | 42% |
| Potassium | 1055mg | 22% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 109μg | |
| Beta carotene | 11915μg | |
| Caffeine | 0mg | |
| Choline | 8mg | 1% |
| Copper | 3mg | 360% |
| Fluoride | 0μg | |
| Folate (B9) | 298μg | 74% |
| Lycopene | 0μg | |
| Magnesium | 118mg | 28% |
| Manganese | 2mg | 81% |
| Niacin | 2mg | 14% |
| Pantothenic acid | 0.3mg | 5% |
| Phosphorus | 237mg | 34% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 22% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 20083IU | |
| Vitamin A | 1005μg | 112% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 49% |
| Vitamin C | 242mg | 268% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 29% |
| Vitamin K | 1417μg | 1181% |
| Zinc | 2mg | 14% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.4g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 7% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 8g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 6g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 1g | |
| Serine | 0.4g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.5g | |
