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Thursday, September 3, 2015

[Healthy_Recipes_For_Diabetic_Friends] Roasted Kale Salsa - 7.5g Carbs, 1.7g Fiber, 0.8g Sugar

Roasted Kale Salsa - 7.5g Carbs, 1.7g Fiber, 0.8g Sugar

{Sodium will be lower if salt is left out. I did not run separate nutrition! Take care, Gloria}
From: www.heb.com
Prep Time: 20 min
Cook Time: 30 min
Total Time: 50 min
Servings: 10

4 cups chopped kale
6 tomatillos
10 garlic cloves
3 jalapenos, cut in half & seeded
3 Tbsp extra virgin olive oil
1 Tsp kosher salt
1 Tsp black pepper
1/2 cup red onion, minced
1 cup green onions, diced
1 cup cilantro leaves, packed
1 Tsp ground cumin
2 Tbsp fresh lime juice

1. Preheat oven to 400 degrees F.
2. In a large bowl combine kale with whole tomatillos, garlic cloves and jalapenos. Toss with olive oil, salt and pepper.
3. Spread out on a sheet pan and roast about 25-30 minutes or until kale is slightly browned and softened. Remove from oven and allow to cool.
4. Place cooled kale mixture, onions, cilantro, cumin and lime juice in a blender. Process on high speed until all ingredients are well blended (a little water may be added to get the emulsion going).
5. Season salsa to taste with extra salt and pepper as needed. Chill 30 minutes to allow flavors to meld.

Nutrition From: www.caloriecount.about.com
Servings: 10
Serving Size: 84 g
Nutrition per Serving: 71 Calories, 41 Calories from Fat, 4.6g Total Fat, 0.6g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 248mg Sodium, 265mg Potassium, 7.5g Total Carbs, 1.7g Dietary Fiber, 0.8g Sugars, 1.6g Protein
Vitamin A 88% - Vitamin C 70% - Calcium 6% - Iron 6%
Nutrition Grade: A

Good points:
    No cholesterol
    Very high in manganese
    High in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C

Bad points:
    High in sodium