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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.

Source: EatingWell Magazine, September/October 2011




Ingredient Checklist


Instructions Checklist
  • 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.



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 Facts

about 1/2 cup
161 calories; protein 7.1g; carbohydrates 22.2g; dietary fiber 5.6g; sugars 7.9g; fat 7.1g; saturated fat 2.2g; cholesterol 8.7mg; vitamin a iu 38548IU; vitamin c 117.8mg; folate 36.7mcg; calcium 259.6mg; iron 2.6mg; magnesium 53.3mg; potassium 649.1mg; sodium 459.1mg; thiamin 0.2mg.

2 1/2 vegetable, 1 fat