⏱ 30 min totalKielbasa and Cauliflower Stir-Fry
Per 1 serving · 469 g · 6 ingredients
of a 2,000 cal day
- Protein34g22% of calories
- Carbs22g14% of calories
- Fat44g64% of calories
At a glance
One serving of Kielbasa and Cauliflower Stir-Fry (469 g) has 609 calories, with 34 g of protein, 22 g of carbohydrates and 44 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (68% DV), Vitamin C (153% DV) and Vitamin K (29% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 121%, 74% and 53% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Vitamin C153%
- Vitamin K29%
- Vitamin B632%
- Folate (B9)31%
- Pantothenic acid29%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Riboflavin (B2)11%
- Choline17%
- Potassium14%
- Phosphorus15%
- Copper10%
Watch
20%+ of the daily value
- Sodium121%
- Saturated fat74%
- Cholesterol53%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil- 8 oz Kielbasa
¼ head large Cauliflower
¼ medium Onion
¹⁄₁₆ tsp Black pepper
½ cloves, minced Garlic
Directions
- 1
Heat olive oil in a large skillet over medium-high heat.
- 2
Add the sliced kielbasa and cook until well-browned, about 6 minutes. Remove from the skillet and set aside, reserving the pan drippings.
- 3
In the reserved pan drippings, add the cauliflower florets, cover, and cook for 5 minutes.
- 4
Add the diced onion, stir, and cook for an additional 5 minutes, keeping the pan covered.
- 5
Add the minced garlic, uncover, and cook for 1 more minute.
- 6
Return the kielbasa to the pan and heat through.
Vitamins & minerals
Amounts for 1 serving (469 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 137 mg | 153% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 35 μg | 29% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 125 μg | 31% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 95 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 4 mg | 48% |
| Potassium | 676 mg | 14% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 103 mg | 15% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.4 mg | 18% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 609 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 116minWalking (3.5 mph)
- 73minCycling (moderate)
- 51minRunning (6 mph)
- 86minSwimming laps
Common questions
How many calories are in Kielbasa and Cauliflower Stir-Fry?
One serving of Kielbasa and Cauliflower Stir-Fry (1 serving) has 609 calories, which works out to 130 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Kielbasa and Cauliflower Stir-Fry high in protein?
It provides a solid 34 g of protein per serving (68% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kielbasa and Cauliflower Stir-Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kielbasa and Cauliflower Stir-Fry?
2786 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kielbasa and Cauliflower Stir-Fry?
5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
187 calCod with Pineapple Avocado Salsa1 serving
561 calSmoothie Bowl1 serving
145 calPineapple Ginger Fruit Smoothie1 serving
468 calVegan Panang Curry with Tofu1 serving
478 calSoft Mahi-Mahi Tacos with Ginger-Lime Dressing1 serving
368 calPineapple & Avocado Salad1 serving
363 calRoasted Pineapple with Honey and Pistachios1 serving
156 calTropical Fruit Salad1 serving