Warm Kale, Beet and Feta Salad
This seasonal salad is packed with vitamins and minerals and will keep you warm in these chilly temperatures. Beets and kale are both vegetables that can be grown through the winter and bought at local farmer’s markets and grocery stores during this time when vegetables can seem scarce. The hearty, crisp taste of kale is balanced by the sweet taste of beets and creamy feta cheese in this warm salad, which is a cinch to make. As tasty as it is pretty, this winter-y salad will become your new favorite for entertaining – or just eating on your own!
Ingredients (serves 4):
6 C kale, raw, chopped (wash thoroughly and remove large stems)
8 oz. baby beets (I like Melissa’s Ready-To-Eat Baby Beets, which are steamed, peeled and ready to eat. 1 package is 8 oz, which is about 5 baby beets. You can also roast your own beets! If you roast your own, you should do so before preparing this dish, as they should be ready to eat in this recipe).
1/4 C reduced- fat feta cheese, crumbled
1.5 Tbsp extra virgin olive oil
Lemon juice from 1/2 a lemon, freshly squeezed
1/8 tsp salt
1/8 tsp ground black pepper
1/2 C water
1. Heat olive oil in large pan over medium heat (I recommend using a pan with large sides, or a pot, as the kale starts out piled high in the pan before it cooks down).
2. Add kale to pan. Add water and cover. Allow kale to cook covered for approximately 5 minutes. The kale should be a bright green color and there should be some excess liquid when the cover is removed.
3. Remove cover and stir kale until it begins to wilt, about 3 minutes. The liquid should be mostly evaporated by now. Add lemon juice, salt and pepper and cook another 2-3 minutes, stirring occasionally.
4. Cut beets into wedges and add to kale. Cook 2-3 minutes, stirring occasionally. Transfer from pan to serving dish. Top with feta cheese and serve warm. Enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 149 calories, Fat 8 g, Saturated Fat 2 g, Cholesterol 6 mg, Carbohydrates 18 g, Fiber 4 g, Protein 6 g, Sodium 235 mg, Calcium 176 mg