Simple Spinach & Kale Garden Salad Recipe
Simple Spinach & Kale Garden Salad
4 cups spinach
4 cups kale
4 Roma Tomatoes (or 2 large regular tomatoes)
2 large carrots
2 stalks of celery
1 small head of broccoli
2 green pepper
1/4 cup shredded part-skim mozzarella cheese
10 pecans, broken into pieces (=about 1 oz, or 2 tablespoons)
Optional Grilled Chicken:
16 oz. fresh or frozen boneless skinless chicken breasts (4 small breasts)
2 tbsp extra virgin olive oil
1 tablespoon miced garlic
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tbsp/per person (1/2 cup total) Newman’s Own Caesar Dressing
To prepare salad:
Wash all vegetables. Chop kale, celery, broccoli, tomatoes, and peppers into bite-sized chunks. Peel carrots and shave into thin slices or chop into bite-sized chunks. Mix all vegetables together in a large salad bowl or salad spinner. Top with mozzarella cheese, pecans, optional grilled chicken, and dressing of choice. Makes four meals.
To prepare optional grilled chicken:
Grill chicken, garlic, and olive oil in a frying pan over low-medium heat. Season with salt and pepper just before chicken is done. Once cooked, use a very sharp knife to easily cut into strips or cubes.
The nutrition facts will vary for Spinach & Kale Garden Salad based on the exact amounts/kinds of ingredients used. For instance, no two carrots are exactly the same size. The following information is provided as an estimate for your convenience. If you follow strict dietary guidelines, you may wish to re-calculate based on your own measurements using a food scale.
Salad including all veggies, cheese, and pecans, but no chicken and no dressing:
Serving size 1 salad equal to approximately 1/4 of yield; Makes 4 large salads; Calories 146; Total Fat 7.0 g; Saturated Fat 1.3 g; Cholesterol 4.1 mg; Sodium 123 mg; Potassium 776 mg; Total Carbohydrates 18.3 g; Dietary Fiber 6.1 g; Sugars 6.7 g; Protein 6.7 g.
Vitamin A 194.6 % Daily Value; Vitamin B-12 1 % DV; Vitamin B-6 17.2 % DV; Vitamin C 196.8 % DV; Vitamin E 9.8 % DV; Calcium 23.0 % DV; Copper 9.7 % DV; Folate 21.2 % DV; Iron 10.2 % DV; Magnesium 11.5 % DV; Manganese 35.1 % DV; Niacin 6.1 % DV; Pantothenic Acid 4.9 % DV; Phosphorus 11.7 % DV; Riboflavin 9.4 % DV; Selenium 4.4 % DV; Thiamin 10.8 % DV; Zinc 6.4 % DV.
Salad with everything on it (veggies, cheese, pecans, chicken, and Newman’s Own Caesar Dressing):
Serving size 1 salad equal to approximately 1/4 of yield; Makes 4 large salads; Calories 461; Total Fat 29.7 g; Saturated Fat 4.0 g; Cholesterol 79.0 mg; Sodium 738 mg; Potassium 778 mg; Total Carbohydrates 19.6 g; Dietary Fiber 6.1 g; Sugars 7.7 g; Protein 34.4 g.
Vitamin A 194.6 % Daily Value; Vitamin B-12 1 % DV; Vitamin B-6 17.2 % DV; Vitamin C 198.5 % DV; Vitamin E 9.8 % DV; Calcium 25.1 % DV; Copper 9.8 % DV; Folate 21.2 % DV; Iron 17.1 % DV; Magnesium 35.5 % DV; Manganese 35.1 % DV; Niacin 6.1 % DV; Pantothenic Acid 4.9 % DV; Phosphorus 11.7 % DV; Riboflavin 9.4 % DV; Selenium 4.4 % DV; Thiamin 10.8 % DV; Zinc 6.4 % DV.
Clean Eating Notes:
A homemade vinaigrette would be delicious on this salad. If you have a great recipe for one, please share in the comments! I suggest Newman’s Own dressings if you don’t have time to make your own because they all natural. Many of the varieties come in organic. I love their ranch because it’s usually the only kind I can find that doesn’t contain MSG! Plus all the profits go to charity, which is awesome! The ranch seems to only stay fresh for a couple of weeks after opening it – just a heads up. Remember, clean food spoils while chemical-ridden food stays “fresh” for a long time.
The serving size I suggested for the dressing, 2 tablespoons, is a very generous helping – I don’t usually eat that much because I don’t mind the taste of the veggies. I realize for most people, however, the dressing is the best part.
Kale, spinach, celery, and bell peppers are on the “dirty dozen” list, so I would suggest buying them organic if you have the means and opportunity. If not, make sure you do a thorough wash.
You can learn about the differences between traditional and organic meat in the clean eating notes section at the bottom of this page.
Shred your own cheese? If not, discover what you’re missing by following this link and scrolling down to the clean eating notes section.
This recipe may seem high in fat, but what you’re eating here is “good” fat from pecans, lean chicken, olive oil, and part-skim cheese.
If you have a minute, you can get a quick education on olive oil at the bottom of this page.