Ingredients
4 cups kale (1 bunch)
2 tablespoons olive oil
1 lemon (zested and juiced)
1 lime (zested and juiced)
1 cup Greek yogurt (plain
fat-free)
1/2 cup cilantro (chopped or torn
stems included)
1/2 cup pumpkin seeds
toasted (pepitas)
1 jalapeño chile pepper (seeds removed and diced
optional)
salt and pepper (optional
to taste)
Steps
Wash hands with soap and water.
Wash and dry kale. Remove stems and tear into bite-sized pieces.
Season kale with salt, pepper, 1 tablespoon of olive oil, lemon juice, and lime juice.
With your hands, massage kale until you can no longer feel resistance.
Season yogurt with salt and pepper, lemon and lime zest and remaining 1 tablespoon of oil. Mix in cilantro and jalapeno pepper, if desired.
With a spoon, mix massaged kale with yogurt dressing.
Toss pumpkin seeds over salad.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 304 |
| Total Fat | 22 g |
| Saturated Fat | 3 g |
| Cholesterol | 1 mg |
| Sodium | 129 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 4 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 18 g |
| Vitamin D | 0 mcg |
| Calcium | 200 mg |
| Iron | 4 mg |
| Potassium | 714 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Kale Salad with Yogurt Dressing. Recipe source: USDA Supplemental Nutrition Assistance Program (SNAP). Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.