Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Roasted Kale with Tzatziki Sauce
20 min., ready in 2 h. 35 min.
Time:
251
calories
Calories:
Health Score:
97 / 100
Ingredientsfor
- For Tzatziki Sauce
- 1 large Cucumber (peeled; quartered; seeded and shredded)
- 1 cup low-fat, plain Greek yogurt
- 3 cloves garlic cloves (peeled and minced)
- 1 tsp chopped, fresh mint
- 1 Tbsp freshly squeezed lemon juice
- ⅛ tsp salt
- ⅛ tsp freshly ground Black pepper
- For Oven Roasted Kale
- 2 bunches fresh Kale (thick stems trimmed and leaves coarsely torn)
- 3 Tbsps good-quality olive oil
- ⅛ tsp salt
- ⅛ tsp freshly ground Black pepper
- ⅛ tsp coarse Sea salt
Preparation
1.
For Tzatziki Sauce:
2.
Wrap the shredded cucumber in paper towels and squeeze out the liquid. Place shredded cucumber in a food processor and pulse 2 to 3 times. Combine all ingredients in a bowl and mix to incorporate. Refrigerate for 2 hours to allow the flavors to blend.
3.
For Oven Roasted Kale:
4.
Evenly space the oven racks in the oven. Preheat the oven to 350º F.
5.
Rinse the kale well, drain and dry completely in a salad spinner. In a large bowl, toss the kale with the olive oil. Season to taste with salt and pepper. Working in batches, arrange the kale in a single layer on baking sheets. Roast for about 15 minutes, or until crisp around the edges, but still tender.
6.
Remove from oven and sprinkle with sea salt. Serve with yogurt dip.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
Calorie | 251 cal. | (12 %) | ||
Protein | 14 g | (14 %) | ||
Fat | 16 g | (14 %) | ||
Carbohydrates | 12 g | (8 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 11.7 g | (39 %) |
Healthy, because
Healthy, because
This dish is brimming with vitamins from the kale, including vitamin A, which supports healthy skin and vision, and vitamin K, which helps keep bones strong. The greek yogurt sauce adds protein and calcium, which helps keep bones and teeth healthy.
Even smarter
Even smarter
Easily turn this into a vegan dish by replacing the yogurt with a plain flavor nut-milk substitute.