Southwestern Kale Salad | Cook For Your Life
Southwestern Kale Salad - Cook For Your Life- anti cancer recipes

Southwestern Kale Salad

5
Rated 5 out of 5
5 out of 5 stars (based on 7 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

This Southwestern Kale Salad is one tasty, easy meal. Where softer salad greens like lettuce would wilt from sitting in citrus vinaigrette, raw kale actually gets better. While the citrus juices “cook” the kale...


Ingredients

  • 3 tablespoon grapeseed or canola oil
  • 2 limes, juiced
  • 2 cups washed cilantro leaves and stems
  • ¼ red onion, chopped
  • Salt, to taste
  • 1 teaspoon grapeseed or canola oil
  • 1 cup frozen corn
  • 4 cups chopped kale
  • 1 cup canned black beans, drained and rinsed
  • 1 cup quartered cherry tomato
  • ½ avocado, diced
  • Baked Tortilla Chips or warm tortilla
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Nutrition Facts

Calories

271 cals

Fat

16 g

Saturated Fat

2 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

10 g

Carbohydrates

30 g

Sugar

4 g

Fiber

9 g

Protein

7 g

Sodium

572 mg

Directions

  1. Blend the oil, lime juice, cilantro leaves, red onion, and salt until smooth. Transfer to a large bowl.
  2. In a wide skillet, heat 1 teaspoon of oil over medium-high heat. Add the corn and cook, stirring occasionally, until the corn is well browned, about 5 minutes. Tip into the dressing
  3. Add the kale, black beans and cherry tomato to the bowl, and mix well until well coated. Let sit for at least 15 minutes. Just before serving top with diced avocado and tortilla chips, if using, or serve with a warm tortilla.

Chef Tips

Always drain & rinse canned beans before using, no matter what dish you’re making. Canned beans are very high in sodium, even when marked ‘low sodium’. Rinsing will remove a lot of the excess salt.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Reviews

No Title

Rated 5 out of 5
July 17, 2020
anonymous

No Title

Rated 5 out of 5
May 18, 2020
anonymous

No Title

Rated 5 out of 5
February 8, 2020
anonymous

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