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.
From EatingWell: September/October 2011
Yield: 4 servings, about 1/2 cup each
Active Time: 10 minutes
Total Time: 25 minutes
- 1 tablespoon 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.
- Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.
- Cotija cheese, also called queso añejo or queso añejado, is a salty aged Mexican cheese with a crumbly texture. Find it near other specialty cheeses or at Mexican grocery stores.
Nutrition Per serving:
161 calories; 7 g fat (2 g sat, 3 g mono); 9 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 7 g protein; 6 g fiber; 459 mg sodium; 649 mg potassium.
Nutrition Bonus: Vitamin A (771% daily value), Vitamin C (197% dv), Calcium (26% dv), Potassium (19% dv)
1 Carbohydrate Serving
Exchanges: 2 1/2 vegetable, 1 fat