Garlicky Stir-Fry of Kale and Broccoli
Garlicky Stir-Fry of Kale and Broccoli brings together tender-crisp greens with fragrant sliced garlic, a hint of heat from chile, and sweet-chewy sun-dried tomatoes. Fresh lime juice brightens every bite, balancing the earthy kale and broccoli for a lively, vegetable-forward side. Serve it alongside grilled proteins or spooned over rice for a quick weeknight Dinner.
- Prep5 mins
- Cook5 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Garlicky Stir-Fry of Kale and Broccoli, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 28 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 63
- Heart Health
- 83
- Metabolic
- 41
- Digestive
- 32
- Inflammatory
- 43
- Performance
- 57
- General Wellness
- 1
Heat olive oil in a large wok or skillet over high heat.
- 2
Add garlic and chile pepper; cook and stir for 2 minutes, stirring frequently.
- 3
Stir in broccoli; cook for 1 minute.
- 4
Add kale and cook for 2 minutes, stirring frequently.
- 5
Stir in sun-dried tomatoes.
- 6
Pour in lime juice and season with salt; toss well.
- Calories 141.33 kcal Moderate 7%
- Protein 5.77 g Moderate 12%
- Carbohydrate 18.31 g 7%
- Total Fat 7.05 g Moderate 9%
- Saturated Fat 1.08 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 88.39 mg Low Source 4%
- Dietary Fiber 5.01 g Moderate 18%
- Total Sugars 2.26 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 131.38 mg Moderate 10%
- Iron 2.05 mg Moderate 11%
- Potassium 488.6 mg Moderate 10%
- Vitamin A 330.83 mcg Good Source 37%
- Vitamin C 169.32 mg Good Source 188%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Garlicky Stir Fry of Kale and Broccoli is made with 8 ingredients and serves 6. It takes about 10 mins and is rated easy. Key ingredients include Broccoli, Chili Pepper, Extra Virgin Olive Oil, and Garlic. Each serving provides about 141.33 kcal.
Recipe Questions
- What is Garlicky Stir-Fry of Kale and Broccoli made of?
- The main ingredients are Broccoli, Chili Pepper, Extra-Virgin Olive Oil, Garlic, Kale. The full list of 8 is above.
- How long does it take to make Garlicky Stir-Fry of Kale and Broccoli?
- About 10 mins in total: 5 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 141.33 kcal. The full nutrition breakdown is above.
- Is Garlicky Stir-Fry of Kale and Broccoli easy to make?
- This recipe is rated easy, with 8 ingredients and 6 steps.
- Is Garlicky Stir-Fry of Kale and Broccoli healthy?
- Garlicky Stir-Fry of Kale and Broccoli has an easyChef Pro health score of 57/100. Per serving, it provides 141.33 calories and 5.77 g of protein, or 12% of the Daily Value. It is a good source of vitamin A and vitamin C. Worth noting per serving: saturated fat at 1.08 g (5% of the Daily Value). It contains Citrus, Tomatoes and Garlic, 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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