Garlicky Kale Parmesan and Panko Salad

Gluten Free
Popular
Health score
4%
Garlicky Kale Parmesan and Panko Salad
45 min.
8
153kcal

Suggestions


Are you looking for a delightful side dish that combines nutrition with a burst of flavor? Look no further than our Garlicky Kale Parmesan and Panko Salad! This dish not only showcases the robust earthy goodness of kale but also celebrates the boldness of garlic and the richness of parmesan. With each bite, you'll experience a satisfying crunch from the panko breadcrumbs (or a gluten-free alternative if you prefer), complemented by a creamy dressing that tantalizes the palate.

This salad is perfect for any occasion—whether it’s a cozy family dinner, a potluck with friends, or an elegant antipasti spread. At just 153 calories per serving, it’s a guilt-free indulgence that packs a strong punch of flavor while keeping your diet in check. Ready in just 45 minutes, it's a straightforward yet impressive dish that will surely wow your guests.

The combination of fresh lemon juice and Dijon mustard adds brightness, while a hint of crushed red pepper gives it a spicy kick. Served alongside your favorite mains or enjoyed as a starter or snack, this Garlicky Kale Parmesan and Panko Salad is a versatile addition to your culinary repertoire. So roll up your sleeves, get your frying pan and blender ready, and prepare to delight in a salad that’s as healthful as it is delicious!

Ingredients

  • 0.1 tsp pepper red crushed
  • tsp dijon mustard 
  • cloves garlic 
  • 0.5 cup bread crumbs gluten free panko style for (omit )
  • bunch kale washed and chopped into bite-sized pieces
  • tbsp juice of lemon freshly squeezed
  • 2.5 tbsp mayonnaise 
  • 0.3 cup olive oil divided
  • 0.3 cup parmesan divided grated
  • 0.3 tsp pepper 
  • 0.5 tsp salt 
  • Dash all the tabasco sauce you handle to taste
  • tbsp water 
  • 0.8 tsp worcestershire sauce 

Equipment

  • frying pan
  • sauce pan
  • mixing bowl
  • blender

Directions

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  3. Garlicky Kale Parmesan and Panko Salad
  4. Ingredients1 bunch kale, washed and chopped into bite-sized pieces6-8 cloves garlic1/2 cup panko style breadcrumbs (omit for gluten free)1/3 cup + 1 tbsp olive oil, divided1/4 cup + 1 tbsp grated parmesan, divided2 1/2 tbsp mayonnaise2 tbsp freshly squeezed lemon juice1 tbsp water1 tsp dijon mustard3/4 tsp Worcestershire sauce1/2 tsp salt1/4 tsp pepper1/8 tsp crushed red pepper
  5. Dash of tabasco, to taste
  6. You will also need
  7. Blender, small saucepan, mixing bowls, frying pan
  8. Servings: 8 side servings
  9. Kosher Key: Dairy (Fish)

Nutrition Facts

Calories153kcal
Protein6.11%
Fat77.73%
Carbs16.16%

Properties

Glycemic Index
25.38
Glycemic Load
0.28
Inflammation Score
-8
Nutrition Score
8.1204348763694%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.84mg
Kaempferol
7.61mg
Myricetin
0.04mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:152.65kcal
7.63%
Fat:13.51g
20.79%
Saturated Fat:2.3g
14.34%
Carbohydrates:6.32g
2.11%
Net Carbohydrates:5.35g
1.95%
Sugar:0.42g
0.47%
Cholesterol:3.94mg
1.31%
Sodium:247.14mg
10.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.39g
4.78%
Vitamin K:76.06µg
72.44%
Vitamin A:1661.53IU
33.23%
Vitamin C:17.42mg
21.11%
Vitamin E:1.57mg
10.49%
Calcium:84.53mg
8.45%
Manganese:0.16mg
7.88%
Vitamin B2:0.07mg
4.25%
Fiber:0.97g
3.86%
Phosphorus:36.48mg
3.65%
Vitamin B6:0.06mg
2.9%
Folate:11.44µg
2.86%
Iron:0.44mg
2.44%
Potassium:80.19mg
2.29%
Selenium:1.5µg
2.14%
Magnesium:8.12mg
2.03%
Vitamin B1:0.03mg
1.81%
Zinc:0.19mg
1.28%
Vitamin B3:0.23mg
1.16%
Copper:0.02mg
1.05%