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Hand-Wilted Kale Salad
Hand-Wilted Kale Salad
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From: Diabetic Living Magazine
Kale isgreat in salads, but some people find the leaves a bit tough. Spend just a few minutes massaging the kale in a bit of lemon juice and salt, and you—and your guests— will enjoy a softer texture and a more gentle flavor.
- By: Diabetic Living Magazine
Ingredients 6 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 6 cups fresh kale leaves, coarsely torn (about 5 ounces)
- ¼ cup lemon juice
- ¼ teaspoon salt
- 1 medium shallot, very thinly sliced
- 3 tablespoons olive oil or walnut oil
- 1 clove garlic, minced
- ¼ cup chopped walnuts, toasted (see Tip)
Preparation
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Prep
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Ready In
- Place kale in a large bowl. Drizzle with lemon juice and sprinkle with salt. Using your clean hands, massage the kale for 3 to 4 minutes or until leaves are lightly wilted, making sure to massage all the kale evenly. Add shallots and set aside.
- In a small bowl combine oil and garlic. Drizzle over kale mixture and toss to coat. Divide salad among six serving plates and sprinkle with walnuts.
- Tip: To toast nuts, spread in a shallow baking pan lined with parchment paper. Bake in a 350°F oven for 5 to 10 minutes or until golden, shaking pan once or twice.
- Serve with Cajun Style Barley with Ham.
- Serving size: ½ cup salad and 1 tablespoon nuts
- Per serving: 107 calories; 10 g fat(1 g sat); 1 g fiber; 4 g carbohydrates; 2 g protein; 1 g sugars; 108 mg sodium;
- Carbohydrate Servings: ½
- Exchanges: 2 fat, 1 vegetable
