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Kale Salad with Yogurt Dressing

Kale Salad with Yogurt Dressing

1 Rating
1 Rating
Recipe Image
MyPlate Kitchen
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 15 minutes

This recipe redefines what a kale salad can be. By massaging the kale first, you break down the fibers leaving the greens tender and delicious!

Ingredients

  • 4 cups kale (1 bunch)
  • 2 tablespoons olive oil
  • 1 lemon (zested and juiced)
  • 1 lime (zested and juiced)
  • 1 cup Greek yogurt (plain, low-fat)
  • 1/2 cup cilantro (chopped or torn, stems included)
  • 1/2 cup pumpkin seeds (toasted)
  • 1 jalapeño chile pepper (seeds removed and diced, optional)
  • salt and pepper (optional, to taste)

Directions

  1. Wash your hands.
  2. Wash and dry kale. Remove stems and tear into bite-size pieces.
  3. Season kale with salt, pepper, 1Tablespoon of olive oil, lemon juice, and lime juice.
  4. With your hands, massage kale until you can no longer feel resistance.
  5. Season yogurt with salt and pepper, lemon and lime zest and remaining 1Tablespoon of oil. Mix in cilantro and jalapeno pepper, if desired.
  6. With a spoon, mix massaged kale with yogurt dressing.
  7. Toss pumpkin seeds over salad.

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 268
Total Fat 21 g
Saturated Fat 3 g
Cholesterol 0 mg
Sodium 100 mg
Carbohydrates 14 g
Dietary Fiber 4 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 128 mg
Iron 4 mg
Potassium 621 mg
N/A - data is not available
Nutrients Amount
Total Calories 268
Total Fat 21 g
Saturated Fat 3 g
Monounsaturated Fat 9 g
Polyunsaturated Fat 7 g
Linoleic Acid 6 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 4 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 128 mg
Potassium 621 mg
Sodium 100 mg
Copper 1395 mcg
Iron 4 mg
Magnesium 192 mg
Phosphorus 404 mg
Selenium 3 mcg
Zinc 3 mg
Vitamins
Vitamin A 344 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 104 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 484 mcg
Folate 43 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 20 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 1/2 cups
Protein Foods 2 ounces

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