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Nutrition & Recipes - Lunch

Citrus Kale Salad

Ingredients

For the orange vinaigrette dressing

  • 1/2 teaspoon orange zest
  • 1/2 cup (125 grams) fresh orange juice
  • 2 tablespoons red wine vinegar
  • 2 tablespoon extra virgin olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon coarsely ground black pepper

For the kale salad

  • 8 packed cups (7 ounces or 535 grams) chopped kale, stems removed
  • 2 cups (140 grams) shredded purple cabbage
  • 2 medium (280 grams) oranges, peeled and cut into segments
  • 1/4 cup (25 grams) toasted walnuts
  • 1/4 cup (1 ounce or 30 grams) crumbled feta cheese
  • 1/3 cup (60 grams) pomegranate seeds (optional)

Directions

Prepare the orange vinaigrette by whisking together orange zest, juice, vinegar, olive oil, salt and pepper in a small bowl. Set aside. (NOTE: This will make 3/4 cup of dressing.)

In a large salad bowl, add the kale and pour vinaigrette over it. Use your hands to massage the kale and vinaigrette together until the kale is completely coated and tender. Stir in cabbage, oranges, walnuts and pomegranate seeds. Sprinkle with feta.

Nutrition Information

Serves: 4 |  Serving Size: 2 cups + 3 tablespoons dressing + 1 tablespoon feta cheese

Per serving: Calories: 237; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 125mg; Carbohydrate: 18g;

Dietary Fiber: 5g; Sugar: 11g; Protein: 7g

Nutrition Bonus: Potassium: 557mg; Iron: 6%; Vitamin A: 157%; Vitamin C: 214%; Calcium: 14%

Source: myfitnesspal.com