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Photo: Johnny Autry; Styling: Cindy Barr Photo by: Photo: Johnny Autry; Styling: Cindy Barr

Lemony Kale Salad

Cooking Light AUGUST 2012

  • Yield: Serves 6 (serving size: 1 cup)

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

Nutritional Information

Amount per serving
  • Calories: 65
  • Fat: 4g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.8g
  • Protein: 2.6g
  • Carbohydrate: 6.3g
  • Fiber: 1.4g
  • Cholesterol: 2mg
  • Iron: 1.4mg
  • Sodium: 234mg
  • Calcium: 87mg
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Lemony Kale Salad recipe

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