Massaged Kale Salad

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 20 minutes

材料

2 bunches kale

½ cup freshly grated Parmesan cheese

⅓ cup extra-virgin olive oil

¼ cup lemon juice

3 large cloves garlic, minced

1 tablespoon reduced-sodium soy sauce

1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)

½ teaspoon freshly ground pepper

¼ teaspoon salt

手順

Strip kale leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.

栄養

• サービングサイズ: 6 servings, about 2 cups
• カロリー: 183 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• コレステロール: 6 mg
• ナトリウム: 335 mg
• 炭水化物総量: 9 g
• 食物繊維: 3 g
• 糖質総量: 2 g
• タンパク質: 5 g