Tuscan Kale Salad
User Reviews
5
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
2 servings
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Calories
546 kcal
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Course
Main Course, Salad
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Cuisine
American
Tuscan Kale Salad
Description
The Tuscan Kale Salad uses lacinato kale, known for its firm leaves, which soften through the massaging technique after tossing in a lemon and olive oil dressing. The grilled chicken adds savory depth and protein, seasoned simply with salt and pepper and cooked until done. Fresh tomatoes and thinly sliced avocado provide juiciness and richness, while feta cheese adds a tangy creaminess. Coarsely chopped almonds contribute a crunchy contrast to the tender components.
The salad is assembled by layering the kale dressed lightly with lemon juice and olive oil, then topping with the sliced chicken and additional vegetables and cheese. The result is a composed salad with a mix of textures and balanced flavors, ideal for a nourishing meal that is not heavy but satisfying.
Ingredients
- 4 cups Tuscan kale ribs removed and cut into small pieces, also known as lacinato or dinosaur kale
- 1/4 cup olive oil 2 teaspoons
- 2 tablespoons lemon juice
- 8 ounces chicken breast boneless skinless
- salt to taste
- black pepper to taste
- 1 1/2 cups tomato chopped if large or cut into quarters if small
- 1/2 avocado peeled and thinly sliced
- 1/4 cup feta cheese crumbled
- 1/4 cup almond coarsely chopped, whole natural, Blue Diamond brand
Instructions
- In a small bowl combine 1/4 cup of olive oil with lemon juice; season to taste with salt and pepper.
- Place the kale in a large bowl and pour 3/4 of the dressing over the kale. Toss to coat well.
- Using your hands, massage the kale for 1-2 minutes. Set aside.
- Preheat a grill or grill pan over medium high heat. Season the chicken generously with salt and pepper and drizzle with remaining 2 teaspoons of olive oil.
- Place the chicken on the grill and cook for 4-5 minutes per side or until done - cook time will depend on the thickness of the chicken breasts. Slice the chicken and arrange it on top of the kale.
- Arrange the tomatoes, avocado, almonds and feta cheese on top of the kale. Drizzle with remaining dressing and serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 546 kcal
% Daily Value*
| Calories | 546kcal | 27% |
| Carbohydrates | 13g | 4% |
| Protein | 37g | 74% |
| Fat | 30g | 46% |
| Saturated Fat | 6g | 30% |
| Sodium | 387mg | 16% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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