4
N/A
10 minutes
3 cups chopped fresh kale
3 tablespoons lemon juice
1/2 teaspoon kosher salt
1 medium carrot
1 medium sweet apple
3 tablespoons reduced-fat mayonnaise
1/2 teaspoon Dijon mustard
1/4 cup sliced green onions
2 cups diced (or shredded) cooked chicken (10-12 oz)
- Remove any stem pieces from kale and discard. Place leaves in a large bowl; drizzle with lemon juice and sprinkle with salt. Massage kale mixture with hands 30 seconds to soften slightly; set aside.
- Peel carrot and shred using box grater. Core and coarsely chop apple. Combine mayonnaise and mustard.
- Add carrots, apples, onions, and chicken to kale mixture; stir in mayonnaise mixture until thoroughly combined. Serve.
CALORIES (per 1/4 recipe): 170; TOTAL FAT: 6g; SAT FAT: 1g; TRANS FAT: 0g; CHOL: 40mg; SODIUM: 450mg; TOTAL CARB: 13g; FIBER: 2g; SUGARS: 7g; PROTEIN: 17g; CALC: 2%; VIT A: 0%; VIT C: 0%; IRON: 6%
3 cups chopped fresh kale
3 tablespoons lemon juice
1/2 teaspoon kosher salt
1 medium carrot
1 medium sweet apple
3 tablespoons reduced-fat mayonnaise
1/2 teaspoon Dijon mustard
1/4 cup sliced green onions
2 cups diced (or shredded) cooked chicken (10-12 oz)
- Remove any stem pieces from kale and discard. Place leaves in a large bowl; drizzle with lemon juice and sprinkle with salt. Massage kale mixture with hands 30 seconds to soften slightly; set aside.
- Peel carrot and shred using box grater. Core and coarsely chop apple. Combine mayonnaise and mustard.
- Add carrots, apples, onions, and chicken to kale mixture; stir in mayonnaise mixture until thoroughly combined. Serve.
CALORIES (per 1/4 recipe): 170; TOTAL FAT: 6g; SAT FAT: 1g; TRANS FAT: 0g; CHOL: 40mg; SODIUM: 450mg; TOTAL CARB: 13g; FIBER: 2g; SUGARS: 7g; PROTEIN: 17g; CALC: 2%; VIT A: 0%; VIT C: 0%; IRON: 6%
