Salad
Massaged Kale Caesar
15 min 4 servings 220 kcalEasy
Raw kale is tough — massaging with salt and oil breaks down fibers, makes it tender and digestible. Greek-yogurt-based Caesar dressing is lighter than classic. Add chicken for full meal.
Nutrition Per Serving
220
kcal · Calories
8
g · Protein
14
g · Carbs
16
g · Fat
Steps
- 1
Wash + dry kale. Sprinkle 1/2 tsp salt + 1 tsp olive oil.
≈ 2 min - 2
Massage 2-3 minutes until darker green and tender.
≈ 3 min - 3
Whisk dressing ingredients smooth.
≈ 3 min - 4
Toss kale with dressing.
≈ 1 min - 5
Top with parmesan + croutons.
≈ 1 min - 6
Let sit 5 minutes for flavors to meld.
≈ 5 min
Dietitian Note
Kale is one of the most nutrient-dense vegetables. Calcium, K vitamin, antioxidants. Greek yogurt dressing protein-rich, lower-calorie alternative.
