In Apple Kale Slaw, Greek yogurt replaces the traditional mayonnaise and is blended with apples and raisins for a nutrient-packed salad.
This easy side salad combines two fall favorites in one delicious arrangement: apples and kale. While that’s enough of a reason for most people, there’s now an added bonus: Kale comes in the prewashed and chopped salad bags, making it easier than ever to consume.
Kale is a veritable leafy medicine chest. According to nutritiondata.self.com, it’s a good source of dietary fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, and a very good source of vitamins A, C, K and B6, as well as calcium, potassium, copper and manganese. It’s practically a multivitamin in a bowl. Then you add an apple to the mix and, boy, does it taste better than a pill.
As for the salad dressing, nonfat Greek yogurt adds its own treasure chest of flavor and nutrition. Serve Apple Kale Slaw with everything from your favorite meat protein to a couple of other salads for a yummy salad trio dinner.
APPLE KALE SLAW
4 cups finely chopped fresh kale
3 medium sweet apples, unpeeled, cored and chopped (divided use)
1/4 cup plus 2 tablespoons raisins (divided use)
1/2 cup chopped celery
3 tablespoons nonfat Greek yogurt
3 to 4 tablespoons water (divided use)
In large mixing bowl, combine kale, 2 of the prepared apples, 1/4 cup raisins and celery. Toss to mix well.
In the work bowl of a food processor (a small processor works well in this case), combine the remaining chopped apple, 2 tablespoons raisins, yogurt and 2 tablespoons water. Process until well-blended. Add up to 2 more tablespoons water and pulse until dressing has reached desired consistency. Pour over slaw and toss to coat well. Refrigerate until ready to serve, up to 12 hours.
Makes 6 servings.
PER SERVING: Calories 128 (trace from fat), Negligible fat, Cholesterol 2 mg, Sodium 82 mg, Fiber 5 g, Carbohydrates 30 g, Protein 5 g