Bacon and kale salad

Bacon and kale salad

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Bacon can easily be part of a healthy salad—but only if you do it right. In this recipe, each serving contains just enough bacon to give it flavor without going overboard on calories.

Paired with walnuts and cheese, the result is a muscle-building salad with less than 300 calories per serving and 14 grams of protein.

Nutrition (per serving)

Calories: 297; Total Fat: 19 grams; Saturated Fat: 5 grams; Protein: 14 grams: Carbohydrates: 21 grams; Sugar: 10 grams; Fiber: 3 grams; Cholesterol: 37 milligrams; Sodium: 690 milligrams

Recipe and photo by Dana Angelo White M.S. R.D. A.T.C., sports dietitian and certified athletic trainer.

6

Ingredients 

4 oz bacon, chopped

¼ cup extra virgin olive oil

3 Tbsp rice vinegar

1 tsp Dijon mustard

2 tsp honey

1 clove garlic, minced

8 cups chopped kale

1 medium pear, thinly sliced

¼ cup dried cranberries

¼ cup chopped walnuts

½ cup diced Manchego cheese

Kosher salt

Freshly ground black pepper

How to make it 

Cook bacon in a nonstick skillet until crispy. Transfer bacon and any renderings aside to cool slightly.

In a large bowl combine oil, vinegar, mustard, honey, and garlic; season with salt and pepper and whisk well.

Add cooked bacon to dressing and stir to coat.

Add remaining ingredients and toss well.

High-protein recipes

Cook Time: 

10

Prep Time: 

15

Fitness

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August 21, 2017 at 02:53PM