Kale Salad with Yogurt Dressing
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!
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1/4 of recipe
223
カロリー
13g
タンパク質
10g
炭水化物
16g
脂質
3g
食物繊維
3g
糖類
123mg
ナトリウム
飽和脂肪酸 3 g · コレステロール 3 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
kale
4 cups · 1 bunch
olive oil
2 tablespoons · or oil of your choice, divided
lemon
1 · zested and juiced - save zest for dressing
lime
1 · zested and juiced - save zest for dressing
Dressing
Greek yogurt
1 cup · plain, fat-free
salt and pepper
optional, to taste
pumpkin seeds, toasted
1/2 cup · pepitas
cilantro
1/2 cup · chopped or torn, stems included
jalapeño chile pepper
1 · seeds removed and diced, optional
作り方
- 1
Wash hands with soap and water.
- 2
Wash and dry kale. Remove stems and tear into bite-sized pieces.
- 3
Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
- 4
With your hands, massage kale until the leaves just start to wilt.
- 5
Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
- 6
Add the lemon and lime zest and remaining 1 tablespoon of oil.
- 7
Mix in cilantro and jalapeno pepper, if desired.
- 8
With a spoon, mix massaged kale with yogurt dressing.
- 9
Toss pumpkin seeds over salad.
出典: USDA MyPlate Kitchen · USDA Supplemental Nutrition Assistance Program (SNAP)
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