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EXPLORE ›Massaged Kale Salad
Ingredients
Makes 4 Servings
- 8 cups chopped, stemmed kale (about 1 large bunch)
- 3 Tbsp. lemon juice
- 2 Tbsp. canola oil
- 1/2 tsp. yellow or Dijon mustard
- 1/8 tsp. ground black pepper
- 3 Tbsp. unsalted, hulled sunflower seeds or 3 Tbsp. unsalted, hulled pumpkin seeds (also called pepitas)
- 2 Tbsp. grated, reduced-fat Parmesan cheese
Nutrients
Calories: 184Total Fat: 12.4 g
Saturated Fat: 0.9 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 4.0 g
Monounsaturated Fat: 5.7 g
Cholesterol: 4 mg
Sodium: 115 mg
Total Carbohydrates: 15 g
Dietary Fiber: 3 g
Sugars: 1 g
Protein: 8 g
Recipe
- Prepare the kale: Lay each leaf onto a cutting board. Use a knife to cut each side of the kale leaf's rib to remove and discard it. (Kale ribs are quite bitter and tough, making it best to remove.) Repeat with remaining leaves. Then, slice the kale into about ½-inch pieces. If kale is still wet from washing, dry it in a salad spinner.
- In a large bowl, add lemon juice, oil, mustard, and pepper. Use a fork to mix dressing together. Add the chopped kale into the bowl. Use your fingers to gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups, just a few minutes.
- Top kale salad with pumpkin seeds and Parmesan cheese. Serve.
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Copyright © 2018 American Heart Association
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