午餐简单

Kale Salad with Yogurt Dressing

Name: Kale Salad with Yogurt Dressing
Prep time: 15 min
Total time: 15 min
Yield: 4
Ingredients: 4 cups kale; 2 tablespoons olive oil; 1 lemon; 1 lime; Dressing; 1 cup Greek yogurt; salt and pepper; 1/2 cup pumpkin seeds, toasted; 1/2 cup cilantro; 1 jalapeño chile pepper

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!

15 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe

223

卡路里

13g

蛋白质

10g

碳水

16g

脂肪

膳食纤维

糖

123mg

钠

饱和脂肪 3 g · 胆固醇 3 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: USDA MyPlate Kitchen · USDA Supplemental Nutrition Assistance Program (SNAP)

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