THE FAIR HAVEN COMMUNITY

KALE
HEALTH CENTER PRESENTS:
THE DIABETES PREVENTION
PROGRAM COMMUNITY
GARDEN

NutritionFacts
ServingSize1cup,chopped(130g)

AmountPerServing
COLE
Calories36
CaloriesfromFat5 LemonandChiliKale

%DailyValue* Ingredients:
TotalFat0.5g
4cupsslicedcollardgreens,stemsremoved
1%
1/2teaspoonfreshlemonjuice
SaturatedFat0.1g
1/8teaspoonchilipowder
0%
PolyunsaturatedFat0.3g
1/8teaspoonsalt
Directions:
MonounsaturatedFat0g 1.Washhandswithwarmwaterandsoap.
2.Steamgreensforabout4minutesuntilcrisptender.
Cholesterol0mg 3.Tosswithlemonjuice,chilipowder,andsalt.
0% 4.Servehot.
Sodium336.7mg Makes4servings
14%
Potassium296.4mg Nutritioninformationperserving:Calories,15;
8% carbohydrate,3gm;protein,2gm;totalfat,0gm;
TotalCarbohydrate7.3g saturatedfat,0gm;transfat,0gm;cholesterol,0mg;
2% fiber,2gm;sodium,87mg;calcium,58mg;folate,105
DietaryFiber2.6g mcg;iron,1mg;percentofcaloriesfromfat,0%.
1%
Sugars1.6g
ColeconLimoneChile
1%
Protein2.5g
5% Ingredientes:
4tazasdecolrizadacortada,sinlostallos
VitaminA354% VitaminC89% 1/2cucharaditadejugodelimnfresco
1/8decucharaditachileenpolvo
Calcium9% Iron7% 1/8decucharaditadesal
Preparacin:
1.Lveselasmanosconaguayjabn.
Calories:2,000 2,500 2.Cocinealvaporlasverdurasporunos4minutoshastaque
ablandenligeramente.
Less
TotalFat 65g 80g 3.Agregueeljugodelimn,chileenpolvoysal.
than
Less 4.Sirvacaliente.
SatFat 20g 25g 4porciones
than
Less
Cholesterol 300mg 300mg Informacindenutricinporporcin:15caloras,3gmde
than
Potassium 2,400mg2,400mg
carbohidratos,2gmdeprotena,0gmdegrasatotal,0gmdegrasa
saturada,0gmdegrasaartificial,0mgdecolesterol,2gmdefibra,87
TotalCarbohydrate 300g 375g mgdesodio,58mgdecalcio,105mcgdecidoflico,1mgdehierro
y0%decalorasdegrasa.
DietaryFiber 25g 30g

DigitalCrafts,www.epicurious.com,blog.highcountrygardens.com,http://www.eatwellbewell.org/parents/resources/recipes