This Massaged Kale Salad with Chicken is the perfect, protein-packed dish. Featuring fall produce of your choice so you can customize with your favorites. Add this recipe to your meal prep routine, holiday table, or party platter!
Further Food Nutritionist Commentary:
Kale is high in Vitamin K, antioxidants, and sulforaphane. Vitamin K helps in calcium absorption, antioxidants help protect the body from damage caused by free radicals and sulforaphane helps protect the body against the growth of cancer.
By Camryn Goldstein
By Camryn Goldstein
Massaged Kale Salad with Chicken (Gluten-Free, Egg-Free)
Ingredients
Chicken Marinade Ingredients:
1 pound boneless, skinless chicken breast
1/4 cup apple cider vinegar
3 cloves garlic, minced
1/4 cup olive oil
1 tablespoon fresh thyme or 1 teaspoon dried thyme
1/2 teaspoon salt
Salad Ingredients:
1 bunch kale, about 8 cups, chopped or ripped into bite-sized pieces
2 cups squash or potato of your choice (sweet potato, butternut squash, delicata squash, or acorn squash), cut into 1/2-inch cubes
1/4 cup pecans
1 apple of your choice, julienned (any variety you like)
1 cup cooked quinoa
1/4 cup crumbled goat cheese or feta cheese
Apple Cider Vinaigrette Ingredients:
1/2 cup olive oil
3 tablespoons apple cider vinegar
3 tablespoons dijon mustard
3 tablespoons maple syrup
1/4 teaspoon salt
Instructions
1. Combine all chicken marinade ingredients in a large zip top bag or container and let marinate for 20 minutes up to 2 hours.
2. While waiting for the chicken to marinate, combine all vinaigrette ingredients in a mason jar or tupperware. Shake vigorously until combined.
3. Add kale to a large salad bowl. Pour ¼ cup of prepared vinaigrette over kale. Using both hands, massage kale for 2-3 minutes until kale feels softer and reduces down by about half.
4. Heat two separate skillets over medium-high heat. Coat squash or potato in 2 tablespoons vinaigrette then add to one of the skillets. Sautee for about 15 minutes, or until tender and lightly browned.
5. At the same time, remove chicken from marinade and add into the other skillet. Cook chicken 5 to 6 minutes on one side without moving it around. Then, flip chicken and cook for 8 more minutes, or until internal temperature reaches 165º F.
6. Top kale with cooked squash or potato, chicken, pecans, apple, quinoa, and crumbled goat cheese. Drizzle with more vinaigrette as desired and enjoy!
Nutrition Information
Per Serving: Calories: 530; Total Fat: 32 g; Saturated Fat: 5 g; Monounsaturated Fat: 20 g; Polyunsaturated Fat: 3 g; Cholesterol: 43 mg; Sodium: 542 mg; Potassium: 981 mg; Carbohydrate: 42 g; Fiber: 7 g; Sugar: 16 g; Protein: 21 g
Nutrition Bonus:
Vitamin C: 190%; Vitamin A: 181%; Iron: 13%; Calcium: 50%
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