Kale Salad with Yogurt Dressing
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Ingredients
- 4 cups kale (1 bunch)
- 2 tablespoons olive oil (or oil of your choice, divided)
- 1 lemon (zested and juiced - save zest for dressing)
- 1 lime (zested and juiced - save zest for dressing)
- 1 cup Greek yogurt (plain, fat-free)
- salt and pepper (optional, to taste)
- 1/2 cup pumpkin seeds, toasted (pepitas)
- 1/2 cup cilantro (chopped or torn, stems included)
- 1 jalapeño chile pepper (seeds removed and diced, optional)
Instructions
- Wash hands with soap and water.
- Wash and dry kale. Remove stems and tear into bite-sized pieces.
- Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
- With your hands, massage kale until the leaves just start to wilt.
- Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
- Add the lemon and lime zest and remaining 1 tablespoon of oil.
- Mix in cilantro and jalapeno pepper, if desired.
- With a spoon, mix massaged kale with yogurt dressing.
- Toss pumpkin seeds over salad.
Nutrition
| Calories | 304 |
|---|---|
| Protein | 18 g |
| Total Fat | 22 g |
| Saturated Fat | 3 g |
| Cholesterol | 1 mg |
| Sodium | 129 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 4 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: USDA Supplemental Nutrition Assistance Program (SNAP)