This is my go-to method to prepare kale. It is quick to prepare and packed with flavor. I like to serve this kale for any meal, but especially breakfast or dinner. It is perfect along with a Fried Egg or any of your favorite roasted meat dishes.
Ingredients
2 tablespoons
butter
2 bunches
lacinato kale
stems removed and finely chopped
2 cloves
garlic
thinly sliced
1 pinches
kosher salt
1 pinches
freshly ground
black pepper
Nutrition Facts
Per serving Recipe serves 4
- Protein 17%
- Net carbs 4%
- Fat 80%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 92.5kcal
- Protein
- 3.4g
- Total Carbohydrates
- 5.5g
- Dietary Fiber
- 4.6g
- Net Carbs
- 0.83g
- Total Sugars
- 1.1g
- Sucrose
- 0.2g
- Glucose
- 0.45g
- Fructose
- 0.46g
- Total Fat
- 7.4g
- Saturated Fat
- 3.9g
- Monounsaturated Fat
- 1.6g
- Polyunsaturated Fat
- 0.98g
- Trans Fat
- 0.23g
- Cholesterol
- 15.3mg
- Sodium
- 106mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 106mg
- Thiamin (B1)
- 0.13mg
- Riboflavin (B2)
- 0.39mg
- Niacin (B3)
- 1.3mg
- Pantothenic Acid (B5)
- 0.43mg
- Vitamin B6
- 0.18mg
- Folate (B9)
- 70µg
- Vitamin B12
- 0.01µg
- Choline
- 2.3mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 47.6µg
- Vitamin E (Alpha-Tocopherol)
- 0.91mg
- Vitamin K1 (Phylloquinone)
- 439µg
Minerals
Minerals
- Calcium
- 290mg
- Iron
- 1.8mg
- Magnesium
- 37.6mg
- Phosphorus
- 65.9mg
- Potassium
- 399mg
- Zinc
- 0.46mg
- Copper
- 0.06mg
- Manganese
- 1.1mg
- Selenium
- 1.3µg
- Fluoride
- 0.2µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.2g
- Isoleucine
- 0.2g
- Leucine
- 0.24g
- Lysine
- 0.21g
- Methionine
- 0.04g
- Phenylalanine
- 0.17g
- Threonine
- 0.15g
- Tryptophan
- 0.04g
- Valine
- 0.19g
Non-Essential Amino Acids
- Alanine
- 0.17g
- Arginine
- 0.2g
- Aspartic Acid
- 0.31g
- Cystine
- 0.04g
- Glutamic Acid
- 0.4g
- Glycine
- 0.16g
- Proline
- 0.2g
- Serine
- 0.14g
- Tyrosine
- 0.12g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.23g
- Caproic Acid (6:0)
- 0.14g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.08g
- Capric Acid (10:0)
- 0.18g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 1.5g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.45g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 0.52g
Other
Carotenoids
- Beta-Carotene
- 3240µg
- Beta-Cryptoxanthin
- 30.4µg
- Lutein + Zeaxanthin
- 7043µg
Other Compounds
- Betaine
- 0.36mg
