Kale Caesar Salad
This menu staple is known for its soupy dressing and highly processed croutons. Here, we’ve swapped out romaine lettuce for nutrient-dense kale and elevated the croutons by using high-fibre pumpernickel. But a stellar Caesar really gets its swagger from a great dressing that should always include egg yolk and those sustainable, briny swimmers known as anchovies. Also consider serving with shavings of high quality Parmesan.
1 large bunch curly kale
2 tsp (10 mL) + 1 Tbsp (15 mL) + 1/4 cup (60 mL) extra-virgin olive oil or camelina oil
4 slices pumpernickel bread
1 large free-range egg yolk
4 oil-packed anchovy fillets, rinsed
2 garlic cloves, chopped
1 tsp (5 mL) Dijon mustard
1/4 tsp (1 mL) black pepper
1/4 tsp (1 mL) red chili flakes (optional)
Juice of 1/2 lemon
Tear kale leaves into bite-sized pieces. Toss with 2 tsp (10 mL) oil and massage with clean hands until tender and slightly wilted, about 2 minutes. Let rest for 15 minutes.
Preheat oven to 350 F (180 C). Cut pumpernickel bread into 1 in (2.5 cm) pieces. Toss 1 Tbsp (15 mL) oil with bread cubes and use your hands to gently squeeze bread so it soaks up oil. Spread out on baking sheet and bake for 12 minutes, until dry and toasty.
Place egg yolk, anchovies, garlic, mustard, pepper, and chili flakes (if using) in blender or mini processor container and pulse until combined. With machine running, slowly drizzle in 1/4 cup (60 mL) oil a bit at a time until fully incorporated. With motor still running, drizzle in lemon juice. Toss dressing with kale.
Divide salad among serving plates and top with croutons.
Serves 4.
Each serving contains: 327 calories; 9 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 31 g total carbohydrates (0 g sugars, 6 g fibre); 442 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
Kale Caesar Salad
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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