Kale and Orange Salad

8 Reviews
88% would make this recipe again

Fill up with vitamines with this colourful salad.

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 5 min
120 calories/serving

Ingredients

2 1/2 cups kale, tough stems discarded 200 g
2 oranges 360 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp balsamic vinegar 15 mL
1 tsp whole-grain mustard 5 g
1 shallots, finely chopped 40 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then cut into large pieces and put into a salad bowl.
  2. Using a sharp knife, remove the peel and pith from the oranges then cut out the segments. Add the segments to the salad bowl.
  3. In a small bowl, add the oil, vinegar, mustard, and chopped shallot. Season with salt and pepper to taste. Beat well, using a fork, until the vinaigrette is emulsified. Pour it over the salad and toss, then serve.

Nutrition Facts Table

per 1 serving (140 g)

Amount

% Daily Value

Calories

120

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

13 g

4 %

Fibre

2 g

10 %

Sugars

7 g

Net Carbs

11 g

Protein

2 g

Vitamin A

159 %

Vitamin C

95 %

Calcium

6 %

Iron

5 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin C, Vitamin K
Good source of  :
Vitamin E
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin B6
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

8 Reviews (7 with rating only) 88% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Gene F.
february 28, 2017 | I would make this recipe again

We like this salad but not as crazy about the mustard. Tend to just use a regular vinaigrette

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.