Sautéed Kale with Shiitake Mushrooms
Sautéed Kale with Shiitake Mushrooms brings together tender greens and earthy shiitakes, lifted by garlic and a splash of wine vinegar. A hint of nutmeg adds warmth and depth, making this a vibrant companion for roasted meats or a wholesome addition to weeknight dinners.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sautéed Kale with Shiitake Mushrooms, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 64 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 41
- Heart Health
- 75
- Metabolic
- 26
- Digestive
- 22
- Inflammatory
- 35
- Performance
- 51
- General Wellness
- 1
Heat oil in a wok over medium-high heat. Cook and stir the onion, mushrooms, and garlic in the hot oil until the mushrooms are tender, about 5 minutes. Add the butter and vinegar to the mushroom mixture; season with salt and pepper. Toss the mushroom mixture in the wok until the butter melts and coats everything, about 1 minute.
- 2
Turn off the heat and add the kale to the wok; cook and stir in the residual heat until the kale turns bright green, about 5 minutes. Season the kale mixture with nutmeg and stir.
- Calories 102.94 kcal Moderate 5%
- Protein 3.61 g Low Source 7%
- Carbohydrate 12.95 g 5%
- Total Fat 4.85 g Moderate 6%
- Saturated Fat 2.19 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 7.84 mg Low Source 3%
- Sodium 100.31 mg Low Source 4%
- Dietary Fiber 2.74 g Low Source 10%
- Total Sugars 0.22 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 110.1 mg Low Source 8%
- Iron 1.68 mg Low Source 9%
- Potassium 45.92 mg Low Source 1%
- Vitamin A 437.52 mcg Good Source 49%
- Vitamin C 105.0 mg Good Source 117%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Sautéed Kale with Shiitake Mushrooms is made with 9 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Butter, Grapeseed Oil, Ground Nutmeg, and Kale. Each serving provides about 102.94 kcal.
Recipe Questions
- What is Sautéed Kale with Shiitake Mushrooms made of?
- The main ingredients are Butter, Grapeseed Oil, Ground Nutmeg, Kale, Minced Garlic. The full list of 9 is above.
- How long does it take to make Sautéed Kale with Shiitake Mushrooms?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 102.94 kcal. The full nutrition breakdown is above.
- Is Sautéed Kale with Shiitake Mushrooms easy to make?
- This recipe is rated easy, with 9 ingredients and 2 steps.
- Is Sautéed Kale with Shiitake Mushrooms healthy?
- Sautéed Kale with Shiitake Mushrooms has an easyChef Pro health score of 53/100. Per serving, it provides 102.94 calories and 3.61 g of protein, or 7% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: saturated fat at 2.19 g (11% of the Daily Value). It contains Milk, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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