Salsa Braised Kale - 22g Carbs, 6g Fiber, 0g Added Sugar
From: EatingWell - September/October 2011
Braising kale in salsa and topping it with cheese makes a delightful side dish for your favorite Mexican meal. Different brands of salsa have varying amounts of sodium. Sometimes prepared fresh salsa is the lowest.
Nutrition Profile -- Low calorie | High fiber | Low cholesterol | Low saturated fat | High calcium | High potassium | Healthy weight | Heart healthy | Diabetes appropriate | Gluten free
Active Time: 10 min
Total Time: 25 min
Servings: 4
Serving Size: about 1/2 cup each
1 Tbsp extra-virgin olive oil
1 large bunch kale, tough stems removed, coarsely chopped (about 16 cups; see Notes)
1 cup store-bought salsa, preferably fresh
1/2 cup water
1/4 cup crumbled or shredded Cotija cheese (see Notes) or Mexican-style cheese
Heat oil in a Dutch oven over medium-high heat. Add kale and toss until bright green, about 1 minute. Stir in salsa and water. Reduce heat to maintain a simmer; cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Serve sprinkled with cheese.
Tips & Notes
Notes: Choose organic kale when possible. Non-organic can have high pesticide residue.
Cotija cheese, also called queso anejo or queso anejado, is a salty aged Mexican cheese with a crumbly texture. Find it near other specialty cheeses or at Mexican grocery stores.
Servings: 4
Serving Size: about 1/2 cup each
Nutrition per Serving: 161 Calories, 7g Fat, 2g Sat, 3g Mono, 9mg Cholesterol, 22g Carbs, 6g Fiber, 0g Added Sugars, 7g Protein, 459mg Sodium, 649mg Potassium
Nutrition Bonus: Vitamin A (771% daily value), Vitamin C (197% dv), Calcium (26% dv), Potassium (19% dv)
Carbohydrate Servings: 1
Exchanges: 2 1/2 vegetable, 1 fat
Posted by: chefgloria1030@yahoo.com
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