By Zatanya Collins
Recipe of the Week: Mexican Kale and Blue Corn Salad
In celebration of Asian American and Pacific Islander Heritage Month, Asha Subramanian, MD, MPH, shares her experience with the benefits of a plant-based diet for addressing the root cause of many chronic diseases.
Updated at: Thu, 17 Aug 2023 02:51:08 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
14
Moderate
Nutrition per serving
Calories197.5 kcal (10%)
Total Fat3.9 g (6%)
Carbs32 g (12%)
Sugars8.5 g (9%)
Protein10.6 g (21%)
Sodium805.6 mg (40%)
Fiber10.8 g (39%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 bunchkale
small
½ teaspoonsalt
1juice of lemon
0.5red onion
diced
1 ½ cupswhite corn frozen
sweet, or canned, drained or thawed
1 x 16 ouncecan black beans
rinsed, no salt added or low-sodium preferred
½ cupsalsa
jarred or homemade
1 tablespoonpumpkin seeds
unsalted
½ cupunsalted blue corn tortilla chips
baked preferred
Instructions
Step 1
Wash kale, remove stems, and break up into small bite-sized pieces, then place in a medium bowl.
Step 2
Add the salt and half of the lemon juice. Massage the kale for 1 to 2 minutes.
Step 3
Add the red onion, black beans, corn, salsa, and pepitas to the massaged kale and toss together.
Step 4
Sprinkle with crushed blue corn chips and drizzle with remaining lemon. Serve immediately.
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Under 30 minutes
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