2 sweet potatoes (about 2 pounds), cut into ¾ inch cubes
5 Tablespoons olive oil
Salt and pepper
Pinch garlic powder (optional)
2 Tablespoons fresh lemon juice
2 Tablespoons Dijon mustard
2 small bunches or 1 medium bunch curly kale, thick stems removed, and leaves torn into bite size pieces (about 10 cups)
1 Honeycrisp or Fuji apple, thinly sliced
¼ cup chopped walnuts, lightly toasted (optional)
4 ounces shredded parmesan or other cheese
Sweet Potato and Kale Salad
Servings: 4
Ingredients:
Directions:
- Preheat oven to 400 degrees.
- Toss the sweet potatoes with 2 tablespoons of the oil and ¼ teaspoon each of salt and pepper on a baking sheet.
- Roast, rotating the sheet and tossing the potatoes halfway through, until lightly browned and tender, 18 to 20 minutes. Let cool slightly.
- Meanwhile, whisk together the lemon juice, mustard, the remaining 3 tablespoons of oil, ¼ teaspoon each salt and pepper, and garlic powder (optional) in a large bowl.
- Add the kale and rub together with clean hands to tenderize and coat the leaves. Add the apple, walnuts (optional), and sweet potatoes and toss to combine.
- Serve the salad with the shredded cheese.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Sweet Potato and Kale Salad
Servings: 4
Ingredients:
2 sweet potatoes (about 2 pounds), cut into ¾ inch cubes
5 Tablespoons olive oil
Salt and pepper
Pinch garlic powder (optional)
2 Tablespoons fresh lemon juice
2 Tablespoons Dijon mustard
2 small bunches or 1 medium bunch curly kale, thick stems removed, and leaves torn into bite size pieces (about 10 cups)
1 Honeycrisp or Fuji apple, thinly sliced
¼ cup chopped walnuts, lightly toasted (optional)
4 ounces shredded parmesan or other cheese
Directions:
- Preheat oven to 400 degrees.
- Toss the sweet potatoes with 2 tablespoons of the oil and ¼ teaspoon each of salt and pepper on a baking sheet.
- Roast, rotating the sheet and tossing the potatoes halfway through, until lightly browned and tender, 18 to 20 minutes. Let cool slightly.
- Meanwhile, whisk together the lemon juice, mustard, the remaining 3 tablespoons of oil, ¼ teaspoon each salt and pepper, and garlic powder (optional) in a large bowl.
- Add the kale and rub together with clean hands to tenderize and coat the leaves. Add the apple, walnuts (optional), and sweet potatoes and toss to combine.
- Serve the salad with the shredded cheese.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
4 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 230 | |
| % Daily Value* | ||
| Total Fat 12g | 15% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | ||
| Cholesterol 10mg | 3% | |
| Sodium 320mg | 14% | |
| Total Carbohydrate 24g | 9% | |
| Dietary Fiber 4g | 14% | |
| Total Sugars 7g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 7g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 198mg | 15% | |
| Iron 1mg | 6% | |
| Potassium 432mg | 10% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.