Category — Salads

Have you ever wondered who in their right mind would eat something like kale? I must admit I wasn’t too keen on adding kale to my diet no matter how much I learned about its nutritional benefits. I finally gave it a try and discovered it can be quite good!

Kale has a strong flavor so unless that is something that might appeal to you, I recommend preparing kale in a way that makes it tender, flavorful, and delicious. Usually this requires cooking. The recipe I have for you today will show you an easier way to achieve the same effect.

This recipe will provide you with tender sliced kale tossed with chopped red pepper, pine nuts, olives, and a lemony dressing. It doesn’t take long to prepare and the salad is delicious. Not only that you will be providing yourself with lots of important nutrients including calcium, fiber, folate, iron, and vitamin C.

I am not an advocate of eating ONLY raw food. However, raw food certainly has a place in an overall healthy and balanced diet. To keep the calorie count down I recommend going easy on the olive oil for the dressing. You might also want to add a little less salt than what the cook suggests. Most Americans get far too much sodium in their diet.

You can keep the calorie count low with this delicious and easy-to-prepare salad by using low fat plain yogurt along with some olive oil mayonnaise. Traditional mayonnaise has about 100 calories per tablespoon. Hellman’s Olive Oil Mayonnaise has just 50 calories per tablespoon. Some people like to use fat free mayo but I don’t care for the taste. After all, we do need some fat in our diets and when it’s not overdone it contributes to the flavor of a prepared dish!

Additional flavor comes from healthy but tasty ingredients including fresh lemon juice, celery, apple, raisins, and curry powder. If you have some leftover chicken from a previous meal this salad can be prepared in minutes.

Serves 4 (1 cup servings) as a main dish or

Serves 8 (1/2 cup servings) for sandwiches

Ingredients:

1/4 cup plain low fat yogurt
1/4 cup Hellman’s Olive Oil Mayonnaise
1 Tbsp. fresh lemon juice (whenever possible fresh is best!)
1 tsp. curry powder
2 cups cubed cooked chicken breast (light meat has less fat and calories than dark)
3/4 cup sliced celery
1/4 cup raisins
1 medium diced apple (leave on the skin for extra fiber and other nutrients)

1. Mix low fat plain yogurt, olive oil mayonnaise, lemon juice, and curry powder in a medium bowl.

2. Add chicken, celery, raisins, and apple. Stir to mix.

3. Serve on a bed of mixed salad greens along with a fruit or vegetable side dish for a satisfying low calorie lunch or dinner or add a scoop to whole grain bread for a quick sandwich.

Variations:
Try using craisins instead of raisins.
Instead of curry powder, season to taste with a little salt and some pepper.

1 cup = 212 calories

1/2 cup = 106 calories

Enjoy!