Wild Rice & Kale Salad

• 份量: 8 servings
• 活動時間: 20 minutes

食材

8 cups kale chopped small, remove thick center ribs

1 cup cooked and cooled wild rice (from 1/3 cup dry)

1 apple, diced small

1 avocado, diced small

1/4 cup toasted almonds

1/4 cup dried cranberries

Optional

8 oz. cooked chicken, diced or shredded (about 1 1/2-2 cups)

1 15oz can chickpeas rinsed and drained

Dressing

1/4 cup olive oil

2 Tbsp. balsamic vinegar

2 Tbsp. lemon juice (about 1/2 lemon)

1 tsp. dijon mustard

2 tsp. honey or pure maple syrup

1/4 tsp. salt

1/4 tsp. pepper

1/4-1/2 cup fresh cilantro (mince if stirring in, you can leave it whole if using a blender)

步驟

FOR THE SALAD:

Mix up the dressing first (see below).

Place kale in a large bowl and add 1-2 Tbsp. of the dressing and a pinch of salt to the kale. Massage with your fingers for 1-2 minutes to combine well and break down the kale a bit.

Add wild rice, apple, avocado, almonds, and cranberries to the kale as well as optional ingredients.

Drizzle with a little more dressing and stir to combine well, adding more dressing, to taste. (You may not need all the dressing)

FOR THE DRESSING:

Place all ingredients in a jar with a lid, in an immersion blender cup or regular blender cup.

Seal the jar and shake well to combine, pulse with an immersion blender to combine well, or blend in blender til combined.

Store in a jar or airtight container in the refrigerator until ready to use (dressing will keep 1 week)

營養

• 每份大小: About 1 1/2 cups salad +
• 卡路里: 521
• 總脂肪: 31.1 g
• 飽和脂肪: 4 g
• 反式脂肪: 0 g
• 膽固醇: 48.7 mg
• 鈉: 348.3 mg
• 總碳水化合物: 45 g
• 膳食纖維: 8.5 g
• 總糖: 24.5 g
• 蛋白質: 23.4 g