Alright so we’re going to do a 180 from Monday’s post with a kale dish today. Kale is literally one of the most nutritious and healthiest vegetables on the planet. I’d say, it is the king. It is an excellent source of antioxidants A, C & K and is widely recognized as cancer protective. The fiber content in the kale also helps to bind with bile acids in your blood stream which helps you to lower your blood cholesterol. This vegetable is truly a no-brainer to put in your grocery cart. It is worth every penny to your health, and it’s pretty cheap too!
If this is your first stint with kale, you may want to start with a mixed dish such as my Baked Pasta with Kale & Chickpeas first to get used to the texture. It is a rather “healthy” tasting veggie, so I don’t want to scare you away from it with this recipe too soon. If kale is your thing, definitely give this salad a try. I think you’ll be able to feel your body smiling when you eat it!
Kale, Mushrooms & Cranberries Salad– adapted from Giada De Laurentiis
Serves: 4 as a side, 2 as a main dish
2 tbsp. extra virgin olive oil
2 small shallots, thinly sliced
2-3 green onions, thinly sliced
8 ounces cremini or button mushrooms, roughly chopped
salt and pepper to taste
1 medium bunch kale, chopped (about 5 cups)
1/4 cup low sodium chicken broth
1/3 cup dried cranberries
- In a large skillet, heat the oil over medium-high heat. Add the shallots, green onion, mushrooms, and a sprinkle of salt and pepper. Cook, stirring often, about 8 minutes or until the vegetables are soft.
- Add the kale and cook until wilted, about 6 minutes. Add the broth and cranberries. Bring to a boil and scrape any brown bits that clung to the bottom of the pan with a wooden spoon.
- Season to taste with a little salt and pepper and serve. I would suggest you serve it with a seasoned chicken breast or your favorite cut of fish which will add the needed protein to fill you up.
Nutrition Facts (serving as a side): 175 calories, 8.1g fat, 1.1g sat. fat, 25g carbohydrate (6.7g dietary fiber), 6.1g protein. ** Also to notice: 852mg Potassium, 446% of the DV of Vitamin A & 123% of the DV of Vitamin C!
Nutrition Facts (serving as a main dish): 350 calories, 16.2g fat, 2.2g sat. fat, 50g carbohydrate (13.4g dietary fiber), 12.1g protein. **Also to notice: 1,705mg Potassium, 891% of the DV of Vitamin A & 246% of the DV of Vitamin C!