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Tuscan Kale Salad

Nutrition Facts:

  • Calories 160
  • Cholesterol 211 mg
  • Sodium 173.5 mg
  • Total Carbs 10.1 g
  • Protein 10.75 g
  • Fiber 2.3 g

Ingredients (servings for 2):

  • 2 cups Kale, cleaned, chopped
  • 5 pc. olives, sliced
  • 1/2 cup Artichoke hearts marinated, chopped
  • 1tsbp. Breadcrumbs, plain
  • 1 tsp. parmesan cheese
  • 1 clove Garlic, pressed
  • 2 eggs, poached
  • 1 slice Lemon, chopped

Directions:

  1. Mix all vegetables and Parmesan cheese together with two tbsp. of marinade from the artichokes.
  2. Prepare the paoched eggs with water (at least 3 -inches deep) and 1 tbsp. balsamic or apple cider vinegar.
  3. Cook on medium low temperature around 160 - 180 degress F.
  4. When it's ready, mix the breadcrumbs into the salad, place the eggs on the top adn serve with a toast.

Health benefits of kale:

Kale is a great anti-inflammatory vegetable. It’s low in calories, high in fiber, iron and vitamin K. Kale is also filled with powerful antioxidants that provide cardiovascular support and detoxification benefits. Kale also provides an ample supply of vitamin A and bone-building calcium.

Csilla Molnar, Nutrition Counselor

Categories: Healthy Living,News

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