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RECIPE
15 INGREDIENTS4 STEPS15MIN

Massaged Kale and Tuna Salad

4.4
5 Ratings

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185 Saved

DeMaCuisine

I love to cook and eat. I find joy in empowering people to eat well. Check out my blog, FB & Instagram (facebook.com/DeMaCuisine & @De_Ma_Cuisine)
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The tuna in this salad provides protein, making this salad a little heartier. Make it for lunch at work or at school, but it's best eaten fresh, of course!
15MIN
Total Time

DeMaCuisine

I love to cook and eat. I find joy in empowering people to eat well. Check out my blog, FB & Instagram (facebook.com/DeMaCuisine & @De_Ma_Cuisine)
GO TO BLOG

Ingredients

US / METRIC
Servings:
2
Serves 2
1 can
Tuna , drained
1/2
Lemon , juiced
1 tsp
1 pinch
Cayenne Pepper
to taste
Salt and Pepper
2 Tbsp
Scallions , chopped
3 cups
Kale , torn
1 Tbsp
1 Tbsp
1/2 Tbsp
Balsamic Vinegar
1/4 cup
Carrots , thinly sliced
or Instead of Carrots and Green Onions, Try: Grapes, Cheddar Cheese, Cucumber, and Apple
1
Apple , roughly chopped
1/4 cup
Salted Almonds , roasted, roughly chopped
1
Tomato , chopped
to taste

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Estimated Total: Est. Total:
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Nutrition Per Serving

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CALORIES
327
FAT
22.0 g
PROTEIN
11.2 g
CARBS
27.7 g

Cooking Instructions

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Step 1
Combine together Tuna (1 can), Lemon (1/2), Olive Oil (1 teaspoon), Cayenne Pepper (1 pinch), Salt and Pepper (to taste), and Scallion (2 tablespoon). Taste and adjust seasoning if needed.
Step 2
Pour Olive Oil (1 tablespoon) and a bit of Salt (to taste) onto Kale (3 cup). Massage with hands for 2-3 minutes (or until kale looks darker, wiltier, and a bit like it is cooked).
Step 3
Top kale with tuna, Lemon Juice (1 tablespoon), Balsamic Vinegar (1/2 tablespoon), Salt and Pepper (to taste), Carrot (1/4 cup), Apple (1), roasted and Salted Almonds (1/4 cup), and Tomato (1), if using.
Step 4
Serve and enjoy!

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Nutrition Per Serving
Calories
327
% Daily Value*
Fat
22.0 g
28%
Saturated Fat
2.5 g
12%
Trans Fat
0.0 g
--
Cholesterol
3.5 mg
1%
Carbohydrates
27.7 g
10%
Fiber
9.1 g
32%
Sugars
13.5 g
--
Protein
11.2 g
22%
Sodium
424.9 mg
18%
Vitamin D
--
--
Calcium
374.9 mg
29%
Iron
3.4 mg
19%
Potassium
708.4 mg
15%
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