Lemony Kale Salad

Lemony Kale Salad Recipe
Photo: Johnny Autry; Styling: Cindy Barr

Recipe from

Cooking Light

Nutritional Information

Calories 65
Fat 4 g
Satfat 0.8 g
Monofat 2 g
Polyfat 0.8 g
Protein 2.6 g
Carbohydrate 6.3 g
Fiber 1.4 g
Cholesterol 2 mg
Iron 1.4 mg
Sodium 234 mg
Calcium 87 mg

Ingredients

1 tablespoon fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
4 cups torn kale leaves
2 cups torn Swiss chard leaves
4 teaspoons unsalted pumpkinseed kernels
1/4 cup sliced green onions (about 2)
1 ounce shaved pecorino Romano

Preparation

1. Combine first 5 ingredients, stirring until sugar dissolves. Add kale and chard; toss. Let stand 10 minutes.

2. Heat a skillet over medium heat. Add kernels; cook 5 minutes or until brown, stirring frequently. Add kernels, onions, and cheese to greens; toss.

Variation 1. Spicy Soy: Combine 1 tablespoon rice vinegar, 1 tablespoon lower-sodium soy sauce, 2 teaspoons dark sesame oil, 1/2 teaspoon brown sugar, and 1/4 teaspoon chili garlic sauce in a bowl. Add 4 cups torn kale, 2 cups torn Savoy cabbage leaves, 1 cup shredded carrot, 1 cup sliced red bell pepper, 1/2 cup sliced radish, and 1/4 cup chopped cilantro; toss. Let stand 8 minutes. Serves 6 (serving size: 1 cup) Calories 60; Fat 2g (sat 0.3g); Sodium 136mg

Variation 2. Greek-Style: Combine 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/2 teaspoon sugar, and 1/2 teaspoon pepper in a bowl, stirring until sugar dissolves. Add 4 cups torn kale and 2 cups torn Swiss chard; toss. Let stand 10 minutes. Add 1 cup chopped English cucumber, 1 ounce crumbled feta cheese, 1/4 cup sliced green onions, and 10 ­kalamata olives, pitted and quartered. Toss. Serves 6 (serving size: 1 cup) Calories 79; Fat 5.3g (sat 1.3g); Sodium 200mg

Variation 3. Apple-Walnut: Combine 1 tablespoon cider vinegar, 1 tablespoon walnut oil, 1/2 teaspoon kosher salt, 1/2 teaspoon brown sugar, and 1/2 teaspoon pepper. Add 4 cups torn kale and 2 cups torn Swiss chard; toss. Let stand 10 minutes. Add 1 cup sliced Granny Smith apple, 1/2 cup sliced celery, 1/4 cup sliced red onion, 1 ounce crumbled blue cheese, and 2 tablespoons toasted walnuts; toss. Serves 6 (serving size: 1 cup) Calories 94; Fat 5.6g (sat 1.3g); Sodium 278mg

Christine Burns Rudalevige,

Cooking Light

August 2012
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