Healthy Mediterranean Food
Roasted Kale with Tzatziki Sauce
(4 votes)
(4 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
251
calories
Calories
Healthy, because
Even smarter
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)
(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 %) |
more nutritional values
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 2,063.5 μg | (3,439 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 497 μg | (166 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 275 mg | (289 %) | ||
| Potassium | 1,443 mg | (36 %) | ||
| Calcium | 626 mg | (63 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- 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 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.
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