Name: Citrus Kale Salad
Total time: 85 min
Ingredients: .25 cup olive oil; 1 tablespoon white-wine vinegar; 1 garlic clove, grated; 0.25 teaspoon lemon zest; 1 tablespoon lemon juice; 2 teaspoons orange juice; 0.5 teaspoon salt; 0.25 teaspoon ground pepper; 14 cups chopped or torn curly kale, stems removed (1½ lbs.); 2 small oranges, peeled and sectioned; 0.25 cup grated Parmesan cheese

Citrus Kale Salad

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Massaging the kale is well worth the effort because the process quickly softens the leaves for a tender bite. We've used green curly kale here, but red kale would also give this salad a lovely appearance. For an extra burst of citrus flavor, garnish each serving with additional lemon zest.

Andrea Kirkland, M.S., RD

Published on January 28, 2021

Citrus Kale Salad — Photo: Jason Donnelly

Active Time:

25 mins

Total Time:

1 hr 25 mins

Servings:

Nutrition Profile:

Diabetes Appropriate Low Carbohydrate

Jump to Nutrition Facts

Ingredients

¼ cup olive oil
1 tablespoon white-wine vinegar
1 garlic clove, grated
¼ teaspoon lemon zest
1 tablespoon lemon juice
2 teaspoons orange juice
½ teaspoon salt
¼ teaspoon ground pepper
14 cups chopped or torn curly kale, stems removed (1½ lbs.)
2 small oranges, peeled and sectioned
¼ cup grated Parmesan cheese

Directions

Whisk together oil, vinegar, garlic, lemon zest, lemon juice, orange juice, salt, and pepper in a large bowl. Add kale and toss to coat. Massage the kale until slightly wilted and well coated, 2 to 3 minutes. Let stand for 1 hour.
Just before serving, add oranges and Parmesan to the salad and toss well.

To make ahead

Grate cheese and prepare dressing up to 2 days ahead and refrigerate.

Nutrition Facts (per serving)

167	Calories
11g	Fat
15g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1½ cups
Calories 167
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 5g	18%
Total Sugars 6g
Protein 6g	12%
Total Fat 11g	14%
Saturated Fat 2g	10%
Cholesterol 3mg	1%
Sodium 297mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.