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Kale Salad Recipe

Kale Salad Recipe

I love making meals that wow everyone. The flavor and nutrition in this kale dish set it apart from other 30-minute creations. — Gina Myers, Spokane, Washington
TOTAL TIME: Prep/Total Time: 15 min. YIELD:8 servings


  • 10 cups sliced kale (about 1 bunch)
  • 1 medium apple, thinly sliced
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup crumbled feta cheese
  • 1/4 cup salted pumpkin seeds or pepitas


  • 1. Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, about 2-3 minutes; stir in apple.
  • 2. In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds. Yield: 8 servings.

Nutritional Facts

1-1/4 cup equals 113 calories, 9 g fat (2 g saturated fat), 2 mg cholesterol, 381 mg sodium, 6 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 2 fat, 1/2 starch.