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Kale and wild rice bowl

Every week I prepare one giant salad for my weekday lunches. I’ve been determined to eat healthier and shed off those extra pounds; prepping my salad ingredients in the beginning of the week has been one successful way of doing so. Of course, this also means that I have to make one great salad so I won’t get bored of it by day 2. I’ve done at least ten different salads by now and wanted something different so I went with a kale and wild rice bowl for this week instead. This bowl doesn’t have as much leafy greens as a salad would, but the flavors from the fruits and toasted almond dressing really make this salad flavorful. Toss together sauteed kale with fresh apples, muscat grapes, toasted almonds, and crumbled feta with wild rice for a healthy but very satisfying meal!

kale and wild rice bowl

kale and wild rice bowl

kale and wild rice bowl

kale and wild rice bowl

Kale and wild rice bowl
Serves 4
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680 calories
89 g
8 g
31 g
15 g
5 g
375 g
197 g
17 g
0 g
25 g
Nutrition Facts
Serving Size
375g
Servings
4
Amount Per Serving
Calories 680
Calories from Fat 272
% Daily Value *
Total Fat 31g
48%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 20g
Cholesterol 8mg
3%
Sodium 197mg
8%
Total Carbohydrates 89g
30%
Dietary Fiber 8g
33%
Sugars 17g
Protein 15g
Vitamin A
2%
Vitamin C
6%
Calcium
14%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Almond vinaigrette
  1. 1/3 cup toasted sliced almonds
  2. 2 tbsp balsamic vinegar
  3. 1 tbsp honey
  4. 1/4 cup olive oil
  5. salt and pepper
Salad
  1. 1 cup wild rice and brown rice blend
  2. 2 1/2 cups water
  3. 1 tbsp oil
  4. 1 bunch kale, stems removed, chopped
  5. salt and pepper
  6. 1/4 cup toasted sliced almonds
  7. 1 cup muscat grapes, halved
  8. 1 large Fuji apple, chopped
  9. 1/4 cup crumbled feta
Instructions
  1. Prepare vinaigrette. Combine almonds, vinegar and honey in blender and blend until chopped. While the blender is running, slowly add the olive oil, creating an emulsion. Season with salt and pepper. Set aside.
  2. Combine rice and water in medium sauce pan. Bring to a boil over high heat. Cover and reduce to a simmer over medium-low. Cook until rice is tender, about 20-25 minutes.
  3. Meanwhile, heat 1 tbsp oil in saute pan over medium heat. Add chopped kale and saute until tender, about 5-8 minutes. Season with salt and pepper. Set aside.
  4. Toss together cooked rice with kale, almonds, grapes, apple, feta, and vinaigrette. Portion into 4 bowls. Serve.
beta
calories
680
fat
31g
protein
15g
carbs
89g
more
Cherry on my Sundae http://cherryonmysundae.com/

**Helpful tips and common mistakes

What’s great about this kale and wild rice bowl is that you can throw everything together and just reheat it when serving later in the week. Just make one large batch on Sunday and you’re set for all lunches!

This bowl is not particularly difficult to prepare since there isn’t much cooking required. When sauteing the kale, keep the fire on low and take your time. Kale is a tough bitter green and needs time to soften up. I’ve had sauteed kale at restaurants that weren’t cooked long enough and were too fibrous to enjoy – not what you want!

For the rice, I used a brown rice and wild rice blend, but you can stick to just brown rice if you prefer. As for the grapes, I threw in some muscat grapes, an intensely sweet and juicy grape. If you’re not a fan of feta, use goat cheese or brie, as long as it’s creamy, it’ll do the job!

Serve this bowl as is or top it with chicken, beef or shrimp for those meat-lovers. 

kale and wild rice bowl

kale and wild rice bowl

 

 

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Comments: 2

  1. TAMI 12/01/2014 at 1:39 am Reply

    I was wondering if the 739 calories were for the entire recipe or for each serving? It looks wonderful, but if the calories are per serving, it is half of my daily calorie intake.

    • cma0425 12/02/2014 at 1:06 am Reply

      The calories are per serving but it includes all the of the ingredients for the vinaigrette; the recipe makes extra vinaigrette so in actuality the calories are lower than what it says. It’s higher in calories because of the almonds, feta and oil in the dressing but these are all good fats! Paired with the other ingredients like the kale and wild rice, this dish is quite healthy. You can also put less feta or eliminate it altogether to shave off some calories.

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