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Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you’ll knock out half of your daily veggie quota with the first meal of the day.
Updated on April 22, 2024
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Ingredients
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1 teaspoon minced garlic
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Pinch of salt
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1 tablespoon extra-virgin olive oil
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2 teaspoons red-wine vinegar
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Pinch of pepper
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3 cups lightly packed baby kale
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¼ cup flaked smoked trout
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¼ firm ripe avocado, sliced or diced
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1 tablespoon finely chopped red onion
Directions
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Mash garlic and salt together with the side of a chef’s knife to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl. Add kale; toss to coat. Serve topped with trout, avocado and red onion.
Originally appeared: EatingWell Magazine, May/June 2016
Nutrition Facts (per serving)
| 275 | Calories |
| 23g | Fat |
| 9g | Carbs |
| 10g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 1 |
|
|
Serving Size 2 1/2 cups |
|
|
Calories 275 |
|
| % Daily Value * | |
|
Total Carbohydrate 9g |
3% |
|
Dietary Fiber 5g |
16% |
|
Total Sugars 2g |
|
|
Protein 10g |
20% |
|
Total Fat 23g |
29% |
|
Saturated Fat 4g |
18% |
|
Cholesterol 8mg |
3% |
|
Vitamin A 4851IU |
97% |
|
Vitamin C 63mg |
70% |
|
Folate 100mcg |
25% |
|
Sodium 461mg |
20% |
|
Calcium 86mg |
7% |
|
Iron 1mg |
6% |
|
Magnesium 36mg |
9% |
|
Potassium 450mg |
10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
