Ingredients:
- 4 cups torn kale leaves
- 2 cups torn swiss chard leaves
- 4 tsp unsalted pumpkinseed kernels
Directions:
- Combine first 5 ingredients, stirring until sugar dissolves. Add kale and chard; toss. Let stand 10 minutes.
- Heat a skillet over medium heat. Add kernels; cook 5 minutes or until brown, stirring frequently. Add kernels, onions, and cheese to greens; toss.
- Variation 1. Spicy Soy: Combine 1 tablespoon rice vinegar, 1 tablespoon lower-sodium soy sauce, 2 teaspoons dark sesame oil, 1/2 teaspoon brown sugar, and 1/4 teaspoon chili garlic sauce in a bowl. Add 4 cups torn kale, 2 cups torn Savoy cabbage leaves, 1 cup shredded carrot, 1 cup sliced red bell pepper, 1/2 cup sliced radish, and 1/4 cup chopped cilantro; toss. Let stand 8 minutes. Serves 6 (serving size: 1 cup) Calories 60; Fat 2g (sat 0.3g); Sodium 136mg
- Variation 2. Greek-Style: Combine 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/2 teaspoon sugar, and 1/2 teaspoon pepper in a bowl, stirring until sugar dissolves. Add 4 cups torn kale and 2 cups torn Swiss chard; toss. Let stand 10 minutes. Add 1 cup chopped English cucumber, 1 ounce crumbled feta cheese, 1/4 cup sliced green onions, and 10 kalamata olives, pitted and quartered. Toss. Serves 6 (serving size: 1 cup) Calories 79; Fat 5.3g (sat 1.3g); Sodium 200mg
- Variation 3. Apple-Walnut: Combine 1 tablespoon cider vinegar, 1 tablespoon walnut oil, 1/2 teaspoon kosher salt, 1/2 teaspoon brown sugar, and 1/2 teaspoon pepper. Add 4 cups torn kale and 2 cups torn Swiss chard; toss. Let stand 10 minutes. Add 1 cup sliced Granny Smith apple, 1/2 cup sliced celery, 1/4 cup sliced red onion, 1 ounce crumbled blue cheese, and 2 tablespoons toasted walnuts; toss. Serves 6 (serving size: 1 cup) Calories 94; Fat 5.6g (sat 1.3g); Sodium 278mg
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 253.06 Kcal (1060 kJ) | ||
| Calories from fat | 228.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.37g | 39% | |
|---|---|---|---|
| Cholesterol | 28.35mg | 9% | |
| Sodium | 1043.37mg | 43% | |
| Potassium | 59.24mg | 1% | |
| Total Carbs | 4.12g | 1% | |
| Sugars | 2.58g | 10% | |
| Dietary Fiber | 0.64g | 3% | |
| Protein | 5.96g | 12% | |
| Vitamin C | 8.3mg | 14% | |
| Iron | 0.3mg | 2% | |
| Calcium | 242.1mg | 24% | |
| Amount Per 100 g | |||
| Calories | 320.41 Kcal (1341 kJ) | ||
| Calories from fat | 289.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.13g | 39% | |
|---|---|---|---|
| Cholesterol | 35.9mg | 9% | |
| Sodium | 1321.06mg | 43% | |
| Potassium | 75mg | 1% | |
| Total Carbs | 5.21g | 1% | |
| Sugars | 3.27g | 10% | |
| Dietary Fiber | 0.81g | 3% | |
| Protein | 7.55g | 12% | |
| Vitamin C | 10.5mg | 14% | |
| Iron | 0.4mg | 2% | |
| Calcium | 306.5mg | 24% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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