Brussels Sprouts and Kale Salad

1 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 15 min
170 calories/serving

Ingredients

12 Brussels sprouts, whole or cut in half 300 g
2 cups kale 160 g
2 shallots, finely chopped 80 g
3 tbsp extra virgin olive oil 45 mL
3 tbsp lemonjuice, freshly squeezed 1 lemon
1/2 tbsp Dijon mustard 8 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 tbsp flaked almonds 16 g

Method

  1. Leave the Brussel sprouts whole or cut them in half if large, then blanch them in a pot of salted boiling water until crisp-tender (al dente), about 4 min.
  2. Remove the sprouts from the pot using a slotted spoon. Drain well then set aside in a salad bowl.
  3. Bring the water back to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then coarsely chop and set aside in the salad bowl. Add the chopped shallot.
  4. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the vegetables then gently toss to combine. Sprinkle with sliced almonds, then serve.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

170

Fat

13 g

20 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

13 g

4 %

Fibre

5 g

18 %

Sugars

3 g

Net Carbs

8 g

Protein

5 g

Vitamin A

141 %

Vitamin C

136 %

Calcium

7 %

Iron

13 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Fibre, Magnesium, Potassium, Vitamin B6
Source of  :
Calcium, Copper, Iron, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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