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More from Cooking Light Pick Fresh Cookbook:
Kale Salad Recipe
Hands-on time: 14 min. Total time: 19 min.
A simple lemon and oil dressing with quality pecorino cheese is a must-try. If you doubt the raw kale craze, harvest leaves after one or two winter frosts, when the starches convert to natural sugars. Lacinato kale is a good option for this salad, paired with the colorful chard variety Bright Lights.
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1⁄2 teaspoon sugar
1⁄2 teaspoon freshly ground black pepper
1⁄4 teaspoon kosher salt
4 cups torn kale leaves
2 cups torn Swiss chard leaves
4 teaspoons unsalted pumpkinseed kernels
1⁄4 cup sliced green onions (about 2)
1 ounce shaved fresh pecorino Romano cheese (about 1⁄4 cup)
Combine first 5 ingredients, stirring until sugar dissolves.
Add kale and chard; toss. Let stand 10 minutes.
Add kernels to pan, and cook 5 minutes or until browned, stirring frequently.
Add kernels, onions, and cheese to greens; toss. Serves 6 (serving size: 1 cup).
CALORIES 65; FAT 4g (sat 0.8g, mono 2g, poly 0.8g); PROTEIN 2.6g; CARB 6.3g; FIBER 1.4g; CHOL 2mg; IRON 1.4mg; SODIUM 234mg; CALC 87mg
One cup of kale offers more than a day’s worth of vitamin A, which is critical for eye health. It has nearly double the amount of most other greens.
Reprinted with permission from Cooking Light Pick Fresh Cookbook, published by Oxmoor House, 2013. Buy this book from our store: Cooking Light Pick Fresh Cookbook.