Chopped Kale, Chicken and Apple Salad
User Reviews
5
Chopped Kale, Chicken and Apple Salad
Description
This salad features finely chopped kale balanced by cooked diced chicken and fresh fruit including diced red-skinned apple, quartered red grapes, and jewel-like pomegranate arils. The raisins are softened by briefly microwaving with a splash of water or apple juice. Pecans are coarsely chopped then warmed in a pan with maple syrup, olive oil, and salt for a sweet-savory crunch. The dressing is carefully crafted by reducing 100% apple juice down to a syrupy concentrate, then blending with shallots, white balsamic vinegar, and salt. Sunflower oil is slowly whisked in to emulsify the dressing before adding creamy Greek yogurt, poppy seeds, and freshly ground black pepper. The combined elements lend a balance of sweetness, tang, acidity, and earthiness with varied textures. This salad pairs well with casual lunches or light dinners.
Ingredients
- For the raisins:
- ½ cup golden raisins
- For the pecans:
- ½ cup pecans coarsely chopped
- 2 teaspoons pure maple syrup
- 1 teaspoon extra virgin olive oil
- ¼ teaspoon kosher salt
- For the dressing:
- 3 cups apple juice look for juice that is 100% apple juice, no sugar or other ingredients
- 1 tablespoon shallot roughly chopped
- 2 tablespoons white balsamic vinegar
- ½ teaspoon salt
- ¼ cup sunflower oil
- ⅓ cup Greek yogurt
- 1 tablespoon poppy seeds
- ⅛ teaspoon black pepper freshly ground
- FOR THE SALAD:
- 6 ounces kale leaves tough inner stems removed and chopped fairly small.
- 3 cups cooked diced chicken breast, I use rotisserie chicken to make things easy
- 6 ounces red grape halved and then quartered
- 1 apple diced, medium, red skinned
- ½ cup pomegranate arils seeds
Instructions
- Place golden raisins in a small, microwave safe glass bowl or jar. Add 1 teaspoon of water or apple juice. Cover container with plastic wrap and place in microwave. Cook on high power for 30 seconds. Set aside to cool. (This will plump and soften the raisins.)
- For the dressing, bring the 3 cups of apple juice to a boil in a wide, medium size pan (the wider the pan, the less time the juice will take to boil down. Reduce to a steady, strong simmer and cook for about 25-30 minutes, until juice is reduced to ½ cup. Set aside to cool completely.
- Combine reduced apple juice, shallots, vinegar and salt in a blender container. Blend on high speed for 1 minute. Pour into a glass jar or other container. Slowly add oil, in a thin, steady stream while stirring vigorously with a fork or small whisk. Continue stirring till oil is completely incorporated. Add yogurt and stir till blended. Finally add poppy seeds and pepper. Stir to combine.
- For the pecans, heat a small, non-stick sauté pan over medium heat. Add oil and maple syrup and stir. Add pecans and and salt. Cook, stirring continuously for 3-4 minutes or until nuts begin to turn golden brown. Turn out onto a plate to cool.
- Add chopped kale to a large bowl. Drizzle 2 tablespoons of the dressing over the kale and massage kale with your fingers for 1minute or until kale softens and begins to deepen in color. (This makes the kale more tender and less bitter).
- Add the remaining salad ingredients to the bowl. Drizzle another 2-3 tablespoons of the dressing over the salad and toss with tongs for 2 large forks till dressing is evenly distributed. Serve in large, shallow bowls topped with a scatter of the maple pecans. Pass extra dressing at the table.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 336 kcal
% Daily Value*
| Calories | 336kcal | 17% |
| Carbohydrates | 42g | 14% |
| Protein | 6g | 12% |
| Fat | 17g | 26% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 6mg | 2% |
| Sodium | 413mg | 17% |
| Potassium | 563mg | 12% |
| Fiber | 3g | 12% |
| Sugar | 31g | 62% |
| Vitamin A | 2865IU | 57% |
| Vitamin C | 41.2mg | 46% |
| Calcium | 106mg | 11% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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