Italian Kale

1. In a large pot heat oil on medium-high heat. Toss in onions, peppers, and garlic. Cook for a two or three minutes, then add all of the chopped kale and broth/water. Turn heat to medium and cook until tender. (This is really up to you - I like mine a little al dente!) Salt and toss before serving.

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Nutrient	Quantity
Total fats	2.1717 g
Protein	9.9316 g
Carbohydrates	14.3351 g
Energy	105.882 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1618 g
Water	255.3598 g
Aspartic acid	0.1276 g
Calcium, Ca	145.553 mg
Lutein + zeaxanthin	6687.4705 g
Fiber, total dietary	4.252 g
Carotene, beta	4819.62 g
Niacin	3.8546 mg
Vitamin A, RAE	406.705 g
Arginine	0.0695 g
Riboflavin	0.1863 mg
Fatty acids, total saturated 20:1	0.0126 g
Glutamic acid	0.198 g
Sodium, Na	816.0535 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0764 g
Total lipid (fat)	2.1717 g
Manganese, Mn	0.923 mg
Fructose	0.9332 g
Proline	0.0165 g
Fatty acids, total saturated 16:0	0.3852 g
Sucrose	0.437 g
Choline, total	17.6224 mg
Sugars, total	4.867 g
Serine	0.0338 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.0834 g
Fatty acids, total saturated 20:4 undifferentiated	0.0016 g
Vitamin B-6	0.408 mg
Selenium, Se	4.2156 g
Ash	4.256 g
Fatty acids, total saturated 18:1 undifferentiated	0.5391 g
Pantothenic acid	0.226 mg
Phenylalanine	0.0494 g
Copper, Cu	1.3738 mg
Betaine	0.0772 mg
Thiamin	0.1408 mg
Methionine	0.0055 g
Iron, Fe	1.9509 mg
Carbohydrate, by difference	14.3351 g
Phosphorus, P	172.534 mg
Folate, total	129.249 g
Alanine	0.0255 g
Cholesterol	1.26 mg
Valine	0.0299 g
Fatty acids, total saturated 18:2 undifferentiated	0.3941 g
Glycine	0.0268 g
Carotene, alpha	51.0225 g
Glucose (dextrose)	1.2201 g
Fatty acids, total saturated 14:0	0.0166 g
Zinc, Zn	0.8489 mg
Isoleucine	0.0206 g
Fatty acids, total saturated 12:0	0.0016 g
Fatty acids, total polyunsaturated	0.5845 g
Leucine	0.032 g
Tocotrienol, alpha	0.016 mg
Vitamin A, IU	8130.877 IU
Folate, DFE	129.249 g
Tryptophan	0.0119 g
Vitamin C, total ascorbic acid	129.7826 mg
Phytosterols	9.3525 mg
Tyrosine	0.0124 g
Vitamin B-12	0.252 g
Vitamin K (phylloquinone)	566.8041 g
Fatty acids, total saturated	0.5043 g
Histidine	0.0125 g
Fatty acids, total monounsaturated	0.6423 g
Threonine	0.0262 g
Folate, food	129.249 g
Cryptoxanthin, beta	67.4075 g
Vitamin E (alpha-tocopherol)	1.3926 mg
Magnesium, Mg	48.545 mg
Lysine	0.0377 g
Potassium, K	741.8155 mg
Cystine	0.0079 g
Fluoride, F	1.185 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Garlic	1 teaspoon	4.172	0.9257	0.014
Onion	0.25 cup	16	3.736	0.04
Extra virgin olive oil	3 tablespoons	0	0	0
Bell Pepper	0.25 cup	7.45	1.7284	0.0633
kale	5 cups	39.2	7	0.744
chicken broth	0.5 cup	39.06	0.945	1.3104