Brussels Sprouts and Kale Salad

1 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

Ingredients

??? Brussels sprouts, whole or cut in half ???
??? kale ???
??? shallots, finely chopped ???
??? extra virgin olive oil ???
??? lemonjuice, freshly squeezed ???
??? Dijon mustard ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? flaked almonds ???

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.