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
43
Low
Glycemic Load
15
Moderate
Nutrition per serving
Calories208.3 kcal (10%)
Total Fat3.4 g (5%)
Carbs35.4 g (14%)
Sugars9.4 g (10%)
Protein11.7 g (23%)
Sodium794 mg (40%)
Fiber10.4 g (37%)
% 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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