Salad/Calorie Restricted

Kale Salad

Ingredients:

-        50 grammes Kale leaves                                                     25 Calories

-        ½  Yellow Capsicum (about 50 grammes)                            13 Calories

-        6 Cherry tomatoes                                                              18 Calories

-        ¼ Avocado (about 30 grammes)                                          48 Calories

-        1 big radish about 2.5 to 3 cm (1” to 1¼ “) in diameter          1 Calorie

-        50 grammes (about 2 tablespoon) Cottage Cheese              56.25 Calories

-        Zest of a lemon

-        1 teaspoon lemon juice                                                        1 Calories

-        1 tablespoon Orange juice                                                   7 Calories

-        ¼ teaspoon flaky sea salt               

-        Shaves of Parma Cheese about 5 grammes (adjustable)      17.5 Calories

-        1 cup ice water with a few drops of lemon juice

Method:

1.      Wash the kale leaves and tear them into small pieces, set aside to drain thoroughly.

2.      Cut the radish into very thin slices and plunge them into the ice water and let them soak for a while and drained.

3.      Cut the yellow capsicum into thin strips and the cherry tomatoes into halves.

4.      In a big salad bowl, put in the Kale, Capsicum, cherry tomatoes, radish, lemon juice, sea salt and Cottage cheese, toss them together well.

5.      Use a teaspoon to scoop in ¼ of an avocado and spread them around. Put in the orange juice and toss the salad again slightly. Sprinkle the Parma Cheese on top and serve.

Hint:

-        Put the sliced radish in the ice water with a few drops of lemon juice will help to reduce the bitterness of the radish but maintaining the crispiness.

-        Using orange juice and cottage cheese to replace traditional dressing with olive oil helps to reduce calories

     count. One tablespoon of olive oil or salad oil contains 120 calories

-        Suggest to serve this salad with 200 grammes of poached skinless chicken breast which contains 212 Calories to make this dish about 400 calories altogether. Recipe for simple poached chicken breast will be published separately.