Hvor mange kalorier er der i Kale Salad with Yogurt Dressing?

En portion har 304 kcal. Opskriften giver 4 portioner (1/4 of recipe hver).

Hvor meget protein er der i Kale Salad with Yogurt Dressing?

18 g protein pr. portion med 17 g kulhydrat og 22 g fedt.

Hvad skal jeg bruge til Kale Salad with Yogurt Dressing?

9 ingredienser: 4 cups kale (1 bunch), 2 tablespoons olive oil (or oil of your choice, divided), 1 lemon (zested and juiced - save zest for dressing), 1 lime (zested and juiced - save zest for dressing), 1 cup Greek yogurt (plain, fat-free) og salt and pepper (optional, to taste) ….

Kale Salad with Yogurt Dressing

Name: Kale Salad with Yogurt Dressing
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 4 cups kale (1 bunch); 2 tablespoons olive oil (or oil of your choice, divided); 1 lemon (zested and juiced - save zest for dressing); 1 lime (zested and juiced - save zest for dressing); 1 cup Greek yogurt (plain, fat-free); salt and pepper (optional, to taste); 1/2 cup pumpkin seeds, toasted (pepitas); 1/2 cup cilantro (chopped or torn, stems included); 1 jalapeño chile pepper (seeds removed and diced, optional)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

This recipe redefines what a kale salad can be. By massaging the kale first, you break down the fibers leaving the greens tender and delicious!

304kcal pr. portion

18 gprotein

17 gkulhydrat

22 gfedt

4portioner (1/4 of recipe)

Forberedelse: 15 min

Ingredienser

4 cups kale (1 bunch) næringsindhold
2 tablespoons olive oil (or oil of your choice, divided) næringsindhold
1 lemon (zested and juiced - save zest for dressing) næringsindhold
1 lime (zested and juiced - save zest for dressing) næringsindhold
1 cup Greek yogurt (plain, fat-free) næringsindhold
salt and pepper (optional, to taste)
1/2 cup pumpkin seeds, toasted (pepitas) næringsindhold
1/2 cup cilantro (chopped or torn, stems included) næringsindhold
1 jalapeño chile pepper (seeds removed and diced, optional)

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	304 kcal
Fedt i alt	22 g	28 %
Mættet fedt	3 g	15 %
Kolesterol	1 mg	0,3 %
Natrium	129 mg	6 %
Kulhydrat i alt	17 g	6 %
Kostfibre	4 g	14 %
Sukkerarter i alt	4 g
Tilsat sukker	0 g	0 %
Protein	18 g	36 %
D-vitamin	0 µg	0 %
Calcium	200 mg	15 %
Jern	4 mg	22 %
Kalium	714 mg	15 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Protein Foods: 2 ounces

Fremgangsmåde

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 the leaves just start to wilt.
Make the dressing - in a small bowl, add the salt and pepper to the yogurt.
Add the 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.

Noter

Learn more about: Kale Lemons Limes Herbs

Kilde

USDA Supplemental Nutrition Assistance Program (SNAP)

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/kale-salad-yogurt-dressing, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.