Massaged Kale Salad

Ingredients

  • 2 bunches kale
  • ½ cup freshly grated Parmesan cheese
  • ⅓ cup extra-virgin olive oil
  • ¼ cup lemon juice
  • 3 large cloves garlic, minced
  • 1 tablespoon reduced-sodium soy sauce
  • 1 minced anchovy fillet or ½ teaspoon anchovy paste (optional)
  • ½ teaspoon freshly ground pepper
  • ¼ teaspoon salt

Preparation: Ready in 30 minutes

  1. Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 183 calories; 15 g fat(3 g sat); 3 g fiber; 9 g carbohydrates; 5 g protein; 109 mcg folate; 6 mg cholesterol; 2 g sugars; 0 g added sugars; 7,619 IU vitamin A; 95 mg vitamin C; 175 mg calcium; 1 mg iron; 335 mg sodium; 407 mg potassium
  • Nutrition Bonus: Vitamin C (158% daily value), Vitamin A (152% dv), Folate (27% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetables, ½ lean meat, 2½ fat
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