Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Salsa-Braised Kale

:  September/October 2011

Your rating: None Average: 4.4 (14 votes)

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.


Salsa-Braised Kale Recipe

Makes: 4 servings, about 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | High fiber | Low cholesterol | Low saturated fat | High calcium | High potassium | Healthy weight | Heart healthy | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. 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. 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)

Carbohydrate Servings: 1

Exchanges: 2 1/2 vegetable, 1 fat


More From EatingWell

Recipe Categories

Type of Dish
Side dish, vegetable
Ethnic/Regional
American
Southwest
Ease of Preparation
Easy
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Servings
4
Preparation/ Technique
Braise/Stew
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Everyday favorites
One dish meals
Quick (total 30 min. or less)
Vegetarian
Publication
September/October 2011
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner