Kale is a good source of vitamin A, vitamin C, and calcium. ﾠA 1 cup serving contains about 5% of the RDA for fiber, 2 grams of protein, and it is naturally low in calories and fat free.
In this recipe, anti-oxidant friendly kale is finely chopped and tossed with finely chopped broccoli florets and red bell pepper and is then tossed with a simple lemon balsamic vinaigrette. Here, the Chopped Kale Salad is served with Pan-Grilled Lemon Pepper Chicken. Other delicious lean protein options include Grilled Turkey Medallions, Broiled or Grilled Salmon, Halibut, or add a few almonds for added protein, healthy fats for a vegetarian dish.
Nutrition:
Serving size: 1 “heaping” cup kale with 5 ounces chicken
Calories: 475
Fat: 28.8g
Saturated fat: 5.5g
Cholesterol: 126mg
Sodium: 216mg
Carbohydrates: 10.0g
Fiber: 4.0g
Protein: 45.0g
*NOTE: Each serving contains 148% of the RDA of Vitamin A, 202% of Vitamin C, 15% of calcium, and 20% of iron. Also, the calories and fat grams will actually be less because the oil used to grill the chicken will not absorb entirely into the chicken and will be discarded. In this calorie-slashing collection, The Bikini Chef® Susan Irby offers recipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!
