Friday, January 4, 2013

Hot Creamy Kale Dip



A person can never have too many hot dip recipes, right?  This very similar to my Hot Artichoke Dip, with a few changes and the addition of our buddy - Kale.  I included the nutritional profile below because I was blown away by how low calorie, high protein, and high vitamin this thing is.  It's also a bit high in sodium, so if you're watching your salt intake you might want to leave out the tamari.  Other than that, enjoy with reckless abandon!  Serves 4 - 6 as an appetizer.  If you're cooking for one, try dividing it into 4 small dishes.  Bake one at a time and make a meal out of it by adding a salad and your favourite crackers.

INGREDIENTS

500 g soft tofu
1/3 cup plain soy or almond yogurt
1/3 cup nutritional yeast
2 cloves garlic - smashed
1 T apple cider vinegar
1 T reduced sodium tamari 
1 T lemon juice
1 T capers - rinsed and chopped
1/2 t salt
1/8 - 1/4t cayenne
2 cups fresh kale

OPTIONAL:
artichoke hearts
spring onion


  • Preheat oven to 375.
  • Place the tofu in a fine mesh strainer and set aside to drain.  Give it a squeeze to get rid of as much excess liquid as possible.
  • Wash, de-stem, and chop the kale.  Bring about 1 inch of water to a boil in a small, covered sauce pot.  As soon as the water boils, add the kale, remove from heat, cover, and let sit for 3 minutes - just enough time to wilt the kale.  Then drain it, squeeze out excess water, and set aside.
  • Place everything except the kale and artichoke hearts (if using) in the bowl of a food processor and process until smooth.
  • Pulse in the kale and some fresh cracked pepper.  Taste and adjust seasoning.
  • If using artichoke hearts, chop them and place about half in the bottom of your baking dish, spoon in the kale mixture, then place more on top.  If using green onions, sprinkle on top.  If using neither of these, simply:
  • Pour into desired baking dish and bake until hot, bubbly, and lightly browned.

Nutrition Facts
Serving Size 237 g
Amount Per Serving
Calories 
172
Calories from Fat 
55
% Daily Value*
Total Fat 
6.1g
9%
Saturated Fat 
0.8g
4%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
566mg
24%
Total Carbohydrates 
16.9g
6%
Dietary Fiber 
4.7g
19%
Sugars 
3.1g
Protein 
17.0g
Vitamin A 104%Vitamin C 71%
Calcium 24%Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

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