Kale & Fennel Salad | Cook for Your Life

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Kale & Fennel Salad

Name: Kale & Fennel Salad
Prep time: 20

4.8

4.8 out of 5 stars (based on 22 reviews)

20 min prep

6 servings

Carrot Icon for Number of Ingredients Size

8 ingredients

This sweet, tasty salad takes the classic Sicilian combo of fennel and orange, and tosses them with toasted almonds, tart dried cherries and the cancer-fighting super green, kale. A great thing about this salad is...

1 navel orange
2 tablespoons olive oil
1 tablespoon balsamic
Salt and pepper, to taste
¼ cup slivered almonds, toasted
3 tablespoons dried cherries
4 cups shredded kale leaves
2 cups fennel, thinly sliced

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Nutrition Facts

Calories

111 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

12 g

Sugar

7 g

Fiber

3 g

Protein

2 g

Sodium

186 mg

Directions

Cut the top and bottom of the orange off. Set the orange on a cut side, so it does not wobble. Using a sharp knife, rotate and cut around the shape of the orange to remove the pith and peel.
Over a large salad bowl, using a paring knife, cut along each side of the white piths so that each orange segment is cut out cleanly. Let them drop into the salad bowl along with any juice that results.
Add the olive oil and balsamic vinegar to the orange segments and juice. Gently whisk until combined. Add in the almonds, and cherries, plus salt and pepper to taste.
Top with the shredded kale and sliced fennel. Toss and serve.

Chef Tips

After step 3, let the orange and salad dressing sit for 10 -15 minutes before adding the kale and fennel. This will allow the flavors of the dressing to blend. It will make for an even tastier salad, especially when there is no time to let the salad sit before serving.

The marinating technique used here for this salad only works with harder greens like cabbage and kale. Never leave tender greens like spinach, lettuce, or baby greens to sit in salad dressing. They will ‘cook’ and go brown.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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