Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&hash=B6414B1CD0E2FBF99A5FE816EC56494F)
Nutrition Facts
Calories | 184 | |
---|---|---|
Total Fat | 12.5 g | |
Saturated Fat | 1.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 4.0 g | |
Monounsaturated Fat | 5.5 g | |
Cholesterol | 4 mg | |
Sodium | 115 mg | |
Total Carbohydrate | 15 g | |
Dietary Fiber | 3 g | |
Sugars | 1 g | |
Protein | 8 g |
Dietary Exchanges
1 fat, 3 vegetable
Ingredients
-
3汤匙新鲜柠檬汁 -
2汤匙菜籽油或玉米油 -
1/2茶匙黄芥末或第戎芥末(钠含量最低) -
1/8茶匙胡椒粉(最好是现磨的) -
8杯切碎的羽衣甘蓝(1/2英寸),任何大的茎和肋骨都要扔掉(大约一大束) -
3汤匙无盐去壳葵花籽 OR -
3汤匙无盐南瓜籽(pepitas) -
2汤匙切碎或磨碎的帕尔马干酪
Directions
-
在一个大碗里,把柠檬汁、油、芥末和胡椒粉搅拌在一起. Add the kale. Using your fingers, 轻轻地将调味汁按摩到羽衣甘蓝中,直到羽衣甘蓝从8杯变成6杯(这需要几分钟)。. -
上菜前,撒上葵花籽和帕尔马干酪.
Cooking Tip: 在自制的醋汁中加入少许芥末可以使油和醋保持在一起.
Keep it Healthy: 羽衣甘蓝含有丰富的维生素和矿物质. 考虑在冰箱里放一袋,这样你就可以把一两把放进汤或炖菜里增加营养.
Tip: 把调味汁揉进羽衣甘蓝的叶子里,使它们变嫩,使任何苦涩的味道变得醇厚.
![Cooking in Color](/-/media/AHA/Recipe/Cookbook-Images/Cooking-in-Color-Cover-LR.jpg?h=328&w=215&hash=032059A10015EE046B57765A1664E640)
Cooking in Color
这本适合消化的食谱小册子包括27种健康食谱, all including fruits, vegetables, or both. 每个食谱都配有一张充满活力的照片,食谱是按颜色组织的. 还包括水果/蔬菜储存指南和水果/蔬菜等效指南.