This delicious salad is loaded with calcium, vitamin D, and omega-3 fatty acids! Enjoy as a side to your favorite Italian dish, or simply add a grilled chicken breast and eat for lunch. Don't knock it until you try it!
Ingredients
2 bunches kale, stems and spines removed
½ cup Parmesan cheese, grated
1-2 garlic cloves (depending on preference)
4 whole anchovies or sardines (bone in), canned in olive oil
¼ cup fresh lemon juice
⅓ cup olive oil
1 tablespoon soy sauce
½ teaspoon black pepper
Red pepper flakes, optional
Instructions
Thinly slice kale leaves and add to a large bowl. With clean hands, firmly massage kale until darker green, silky in texture, and reduced in size (about 3 minutes).
In a blender, puree Parmesan, garlic, anchovies, lemon juice, olive oil, soy sauce and black pepper until smooth. Pour dressing over massaged kale and toss until well combined. Garnish with a sprinkle of red pepper flakes, if desired. Serve immediately, or store in refrigerator and enjoy for up to 3 days.
Nutrition Information
Serving Size: about 1.5 cups Calories: 150 Fat: 13 g Carbohydrates: 4 g Sodium: 270 mg Fiber: 2 g Protein: 6 g Cholesterol: 15 mg
Recipe by JTA Wellness; San Antonio Dietitians at https://www.jtawellness.com/2016/05/massaged-kale-caesar-salad/