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Chicken and kale salad with blistered grapes and tomatoes

Chicken and kale salad with blistered grapes and tomatoes

Paleo, Gluten-Free, Lean & Clean, Soy-Free, Dairy-Free

2 Servings, 690 Calories/Serving

30 – 40 Minutes

This paleo and gluten-free salad is light on calories but heavy on flavor with rosemary-rubbed chicken breasts and our house-made dressing.

Ingredients

  • 1 bunch kale
  • 1 red onion
  • Sun Basket house dressing base (balsamic vinegar - Dijon mustard - fresh garlic)
  • 3 ounces red grapes
  • ¼ pound cherry tomatoes
  • Fresh rosemary
  • Two 6-ounce boneless skin-on chicken breasts
  • 3 tablespoons roasted pumpkin seeds
  • 1 avocado

Chef's Tip

Cooking chicken with the skin on helps the flesh retain its natural juices. However, once it's cooked, you can cut the fat per serving by over half (6 grams) and reduce the calories by more than 25% (60 calories) if you remove the skin before enjoying your meal.

Nutrition per serving

Instructions

1

Prep and dress the kale

  • Strip the kale leaves from the stems; coarsely chop the leaves.
  • Peel and thinly slice enough red onion to measure 1 cup.
In a large bowl, combine the kale, onion, house dressing base, and 2 to 3 teaspoons oil, if desired. Season with salt and pepper and gently massage the leaves. Let stand while you prepare the rest of the meal.

2

Cook the grapes and tomatoes

  • Remove any stems from the grapes.
In a dry large frying pan over high heat, add the grapes and tomatoes and cook, stirring occasionally, until blistered, 2 to 3 minutes. Transfer to a plate to cool. Wipe out the pan.

3

Prep and cook the chicken

  • Strip the rosemary leaves from the stems; finely chop the leaves.
  • Pat the chicken dry with a paper towel; season generously with salt and pepper and coat all over with the rosemary.
In the same pan used for the grapes and tomatoes, warm 1 tablespoon oil over medium-high heat until hot but not smoking. Add the chicken, skin side down, and cook until the skin is well browned, 5 to 6 minutes. Turn and cook until the meat is firm and cooked through, 3 to 5 minutes, depending on thickness. Transfer to a cutting board to rest, then cut into ½-inch-thick slices.
While the chicken cooks and rests, prepare the remaining ingredients and assemble the salad.

4

Prep the remaining ingredients; toss the salad

  • Set aside 1 tablespoon pumpkin seeds for optional garnish.
Cut the avocado in half. Remove the pit, scoop out the flesh, and cut the flesh into bite-size pieces. Set aside half for optional garnish. To the bowl with the kale and onion, add the grapes, tomatoes, remaining 2 tablespoons pumpkin seeds, and half the avocado and toss to combine. Season to taste with salt and pepper.

5

Serve

Transfer the kale salad to individual bowls and top with the chicken. Serve the remaining pumpkin seeds and avocado on the side, if desired.

Protein: 45g (90% DV), Fiber: 9g (36% DV), Total Fat: 44g (68% DV), Monounsaturated Fat: 24g, Polyunsaturated Fat: 8g, Saturated Fat: 8g (40% DV), Cholesterol: 110mg (37% DV), Sodium: 480mg (20% DV), Carbohydrates: 30g (10% DV), Total Sugars: 14g, Added Sugars: 0g (0% DV).