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Kale and Blueberry Salad

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I found this recipe on Southern Living’s website. I ran it through the WW calculator and found the original to be a little much in points for my tastes. I changed the sour cream to light sour cream and adjusted the servings from 6 to 8.

  • 6 Tbsp apple cider vinegar   
  •   1/4 small uncooked onion(s), grated   
  • 1/4 Tbsp Worcestershire sauce   
  • 1/8 Tbsp hot sauce   
  • 1 clove(s) (medium) garlic clove(s), minced   
  •   1/2 medium Granny Smith apple, grated   
  • 1 cup(s) low-fat buttermilk   
  • 6 Tbsp mayonnaise   
  • 6 Tbsp reduced-fat sour cream   
  • 3 Tbsp fresh tarragon, chopped   
  • 1 tsp kosher salt   
  • 1/2 tsp black pepper   
  • 1/2 tsp sugar   
  •   3/4 cup(s) (sliced) fresh radish(es), thinly sliced   
  •   4 medium uncooked carrot(s), cut into strips   
  •   3 cup(s) uncooked kale, thinly sliced   
  •   1 head(s) (large) uncooked red cabbage, shredded   
  •   1 cup(s) fresh blueberries   
  •   1 cup(s) raspberries   

Stir together first 6 ingredients in a jar with a tight-fitting lid; let stand 5 minutes. Add buttermilk and next 3 ingredients. Cover jar with lid; shake vigorously until blended and smooth. Add salt, pepper, and sugar to taste. Toss together radishes, next 5 ingredients, and 1/2 cup dressing in a large bowl; let stand 30 minutes. Season with salt and pepper. Serve with remaining dressing.

Serves 8. 5 WW PP


Kale, Barley, and Lentil Soup

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I found this recipe on PBS and it sounded good.

2 tablespoons olive oil
1 each shallot, minced
2 cloves garlic, minced
1/4 cup pearl barley
2 tablespoons pearl barley
3 tablespoons tomato paste
1 teaspoon ground cumin
1 1/2 teaspoons chili powder
1 teaspoon ground paprika
3 1/2 cups chicken stock
1 cup lentils
1 tablespoon masa corn flour
4 each shiitake mushroom, sliced
1 bunch kale, finely chopped
2 each corn tortillas, cut into strips

1. To a medium pot, heat the olive oil over medium heat. When the oil is warm, add the shallot; cook until the shallot becomes translucent, about 3-5 minutes. Mix in the minced garlic cloves, pearl barley, tomato paste, cumin, ancho chile powder and smoked paprika. Cook for about a minute, just enough time for the barley to lightly toast.

2. Pour in the chicken (or veggie broth, if using) and bring the soup to a slight simmer. Place a lid on the pot and cook the soup on low heat for 15 minutes, until the barley is barely tender. Pour in the lentils, mushrooms and masa. Cook for an additional 10 to 15 minutes, until the lentils and mushrooms are cooked. Fold in the kale and cook for an additional minute, just until it’s wilted. Salt to taste.

3. Meanwhile, to make the fried tortillas strips, add a few tablespoons of olive oil to a skillet and place over high heat. When the oil is hot, add the tortilla strips and cook until crispy, about 1 minute. Remove with a fork and allow to drain on a paper towel. Immediately season with a few pinches of salt.

4. Divide the soup between bowls. Garnish each soup with a squeeze of lime and a few tortilla strips.

Serves 4.

Per Serving (excluding unknown items): 379 Calories; 8g Fat (19.8% calories from fat); 19g Protein; 58g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 2021mg Sodium.

Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Tips: You can substitute vegetable broth to make this vegetarian.