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Chopped Kale Salad Recipe

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A few weeks ago, Bryan told me he wanted to try more plant-based meals. I thought it was a good idea as plant-based plates are well-rounded, and packed with nutrients.

Plant-based diets are also great for people who want to manage their blood sugar.

We’re still eating meat, but our plates are mostly plants. Out of trying new things, I put together this really great chopped kale salad, and I thought I’d share the recipe.

I absolutely loved this salad. It has everything – it’s crunchy, tangy and wonderfully fresh.

Kale is a great hearty base for this salad. If you didn’t know, kale is one of the most nutrient-dense foods in the world. It also has lots of health benefits.

It’s loaded with antioxidants and its a great source of vitamins.

For us watching out for healthy hearts, kale can help lower cholesterol, which reduces the risk for heart disease.

Texturally, I LOVE kale, it doesn’t get soggy or limp very quickly. So, it makes it easy to load your salad with lots of great ingredients.

This salad has a few easy-to-find ingredients: kale, garlic stuffed olives, smoked chicken, pepitas, tomatoes, red onion, parmigiano reggiano and chickpeas.

I top it off with green goddess dressing. Tessamae’s is my favorite brand for that, but you can also make your own if you’re up for it.

The other thing I love about this is the ease.

I used leftover grilled chicken, and just chopped up and washed all of the produce. It took less than 10 minutes. I tried to make it pretty, but honestly, if you want to throw it in a bowl and call it a day, I wouldn’t blame you.

One last thing – this chopped salad is packed with protein. It does really well overnight in the fridge too. Since kale is hearty, it holds the dressing nicely, but enjoy it fresh.

Honestly, this blog is short because this recipe is SO simple. I hope you enjoy it!

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Chopped Salad Recipe


  • Author: Mila Clarke Buckley
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Diet: Diabetic
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Description

An easy-to-assemble chopped salad with some good ingredients. 


Ingredients

Units Scale
  • 8 cups kale
  • 1/4 cup parmigiano reggiano
  • 1/2 cup pepitas
  • garlic stuffed olives
  • 1 cup grape tomatoes
  • 1 cup chickpeas
  • 1/2 cup red onion
  • 8 ounces of chicken
  • Dressing of your choice (I used Tessamae’s green goddess


Instructions

  • First, wash your produce. I use a salad spinner to get everything clean and dry. 
  • Next, lay your kale down as your base layer. 
  • The next part is up to you. For a pretty presentation, I laid each topping down in a row. For a more practical salad, I’d just throw everything into a bowl with the dressing and shake it up until it’s evenly coated. 
  • Then, enjoy!

Notes

Leftovers can be stored in a glass container for 2-3 days (with dressing) or up to 7 days without the dressing. I recommend enjoying the salad fresh. 

  • Prep Time: 15
  • Category: Salad
  • Cuisine: American

Nutrition

  • Serving Size: 2 cups
  • Calories: 277
  • Sugar: 3.8 g
  • Sodium: 452.9 mg
  • Fat: 14.2 g
  • Carbohydrates: 20.6 g
  • Fiber: 6.2 g
  • Protein: 20.3 g
  • Cholesterol: 31.4 mg
About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m currently an Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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