Healthy Chicken and Kale Salad

The key to this healthy salad is chilling it before serving, which allows the kale to break down and the flavors to meld together.

  • Total Time:
  • Servings: 4
  • Time(Other): Plus chilling
KEY: Poaching, Salads, Fast, Gluten-Free, Healthy, Make Ahead, Web Exclusive, Dinner

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Ingredients

poached chicken
  • 1 pound boneless, skinless chicken breasts
  • 4-5 sprigs Italian parsley, thyme or oregano, tied together
  • 1 bay leaf
  • 1 whole garlic clove
  • 1 tablespoon kosher or sea salt
  • 1 teaspoon black peppercorns
kale salad
  • 1 bunch kale
  • 1/2 cup dried apricots, chopped
  • 1/4 cup chopped walnuts
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 medium clove garlic, minced
  • 1 teaspoon brown sugar
  • 1/4 teaspoon kosher or sea salt, or to taste
  • Fresh cracked black pepper

How to make this recipe

  1. Poach the Chicken Rinse off the chicken breasts. Fill a medium stockpot with water and add the herbs, bay leaf, garlic, salt and peppercorns to the pot. Bring the water to a boil and add the chicken breasts.
  2. Poach the Chicken Return the water to a boil and then lower heat to medium. Simmer for 5 minutes. Remove the pot from the heat, cover with a lid and keep the chicken in the hot water for another 15 to 20 minutes or until cooked through.
  3. Poach the Chicken Remove the chicken from the poaching liquid and shred, slice or cut. Set aside to cool.
  4. Meanwhile, Make the Salad Wash the kale, remove stems and chop into bite-sized pieces.
  5. Meanwhile, Make the Salad In a large bowl, combine the kale, apricots, walnuts and chicken. Set aside.
  6. Meanwhile, Make the Salad In another bowl, whisk together the olive oil, lemon juice, balsamic vinegar, Dijon mustard, garlic, brown sugar and season with salt and pepper.
  7. Meanwhile, Make the Salad Pour the dressing over the salad ingredients and toss to coat. Chill and serve.
Contributed By Photo © Todd Porter & Diane Cu Published August 2013

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