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Massaged Kale Salad

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Massaged Kale Salad

Nutrition Facts

Massaged Kale Salad
CaloriesCalories
184 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$0.73
×
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

Servings   4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.
Copyright © 2018 蜜芽传媒, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

Nutrition Facts

Massaged Kale Salad
CaloriesCalories
184 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$0.73
×
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

Servings   4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.
Copyright © 2018 蜜芽传媒, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

蜜芽传媒 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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