Kale Guacamole - 10.2g Carbs, 5.8g Fiber, 1.3g Sugar
From: Amy's Home Kitchen
Makes: about 2 cups
3 ripe avocados, roughly chopped
2 cups loosely packed kale, de-stemmed
1 Jalapeno, chopped and de-seeded (keep the seeds for more heat)
1/2 red onion, chopped
2 small tomatoes, diced
3 clove garlic, minced
Juice of half a lime OR lemon
Sea salt and pepper, to taste
2 - 3 Tbsp olive oil
Chopped parsley OR cilantro to taste (optional)
Puree garlic, onion, kale, and 1 tablespoon of olive oil in a blender or food processor until smooth.
Add jalapeno, parsley and/or cilantro (if using) and process again.
For chunky texture: mash avocados, kale mixture, remaining olive oil, and tomatoes until creamy. Add lime juice, salt, and pepper to taste and give a final mix.
Creamy consistency: add all ingredients to a food processor and blend until desired consistency
Note: For a yummy kale-avocado dressing: add 1/4 cup olive oil
Nutrition From: www.caloriecount.about.com
Servings: 8 // Serving Size: 128 g
Nutrition per Serving: 201 Calories, 164 Calories from Fat, 18.3g Total Fat, 3.6g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 13mg Sodium, 520mg Potassium, 10.2g Total Carbs, 5.8g Dietary Fiber, 1.3g Sugars, 2.3g Protein
Vitamin A 58% - Vitamin C 55% - Calcium 3% - Iron 6%
Nutrition Grade: B+
Good points:
No cholesterol
Very low in sodium
Low in sugar
High in dietary fiber
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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