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. Slideshow:  More Salads with Chicken Recipes 

Healthy Chicken and Kale Salad
Photo: © Todd Porter & Diane Cu
Total Time:
45 mins


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


Poach the Chicken

  1. 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. 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. Remove the chicken from the poaching liquid and shred, slice or cut. Set aside to cool.

Meanwhile, Make the Salad

  1. Wash the kale, remove stems and chop into bite-sized pieces.

  2. In a large bowl, combine the kale, apricots, walnuts and chicken. Set aside.

  3. In another bowl, whisk together the olive oil, lemon juice, balsamic vinegar, Dijon mustard, garlic, brown sugar and season with salt and pepper.

  4. Pour the dressing over the salad ingredients and toss to coat. Chill and serve.

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