Shrimp and Kale Bowl
Shrimp and Kale Bowl - Winter saute with an Asian touch
Healthy, because
Even smarter
Nutritional values
In addition to the immune-boosting vitamin C, kale contains the green plant pigment chlorophyll: it has blood-forming and cleansing effects. The protein in shrimp ensures good satiety - and that with extremely little fat and a gratifyingly low calorie content. So for fasting days, the sea creatures are ideal.
Outside of kale season, the dish also tastes great with other green vegetables, such as spinach, broccoli or chard.
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 1,010 μg | (1,683 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,020 mg | (26 %) | ||
| Calcium | 504 mg | (50 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 188 μg | (94 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 367 mg | |||
| Cholesterol | 270 mg |
Ingredients
- Ingredients
- 14 ozs Kale
- 2 red onions
- 2 garlic cloves
- 2 Tbsps Peanut oil
- 7 ozs Vegetable broth
- 16 jumbo Prawn (no shell)
- ½ Organic orange
- 4 Tbsps soy sauce
- 1 Tbsp Lime juice
- 1 tsp honey
- Red pepper flakes
- 1 oz Sesame seeds (2 TBSP.)
Preparation steps
Clean and wash kale, pluck leaves from hard stems and chop coarsely. Peel onions and garlic, halve onions and cut into strips; finely chop garlic. Heat 1 tablespoon oil in a frying pan. Sauté onions and garlic in it for 3 minutes over medium heat. Mix in kale and sauté for 4 minutes. Pour in broth and saute over medium heat for 5 minutes.
Meanwhile, rinse shrimp and pat dry. Heat remaining oil in a frying pan. Fry shrimp in it for 2 minutes over high heat until golden brown. Zest the orange.
Mix shrimp with orange zest into kale and season with soy sauce, lime juice, honey, and chili flakes. Arrange in bowls and serve sprinkled with sesame seeds.
