Healthy Mediterranean Food

Roasted Kale with Tzatziki Sauce

5
Average: 5 (4 votes)
(4 votes)
Roasted Kale with Tzatziki Sauce
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
157
calories
Calories

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Nutritional values

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.

Easily turn this into a vegan dish by replacing the yogurt with a plain flavor nut-milk substitute.

1 serving contains
(Percentage of daily recommendation)
Calorie157 kcal(7 %)
Protein5.74 g(6 %)
Fat12.91 g(11 %)
Carbohydrates6.58 g(4 %)
Sugar added0 g(0 %)
Roughage0.61 g(2 %)
Vitamin A76.91 mg(9,614 %)
Vitamin D0 μg(0 %)
Vitamin E0.09 mg(1 %)
Vitamin B₁0.03 mg(3 %)
Vitamin B₂0.03 mg(3 %)
Niacin0.22 mg(2 %)
Vitamin B₆0.07 mg(5 %)
Folate11.15 μg(4 %)
Pantothenic acid0.21 mg(4 %)
Biotin0.7 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C8.98 mg(9 %)
Potassium242.06 mg(6 %)
Calcium79.92 mg(8 %)
Magnesium12.85 mg(4 %)
Iron0.33 mg(2 %)
Zinc0.2 mg(3 %)
Saturated fatty acids2.94 g
Cholesterol11.34 mg

Ingredients

for
4
For Tzatziki Sauce
1 large Cucumber (peeled; quartered; seeded and shredded)
1 cup low-fat, plain Greek yogurt
3 cloves garlic (peeled and minced)
1 teaspoon chopped, fresh mint
1 tablespoon freshly squeezed lemon juice
teaspoon salt
teaspoon freshly ground Black pepper
For Oven Roasted Kale
2 bunches fresh kale (thick stems trimmed and leaves coarsely torn)
3 tablespoons good-quality olive oil
teaspoon salt
teaspoon freshly ground Black pepper
teaspoon coarse Sea salt
How healthy are the main ingredients?
kaleolive oilgarlicmintCucumbersalt

Preparation steps

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.