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Kale, Apple and Almond Chicken Salad

posted Nov 22, 2019, 5:55 AM by Evangelina DiSpirito, RDN, E-RYT
Kale, Apple and Almond Chicken Salad


*Trans Fat Free
Contains: Tree nuts  and may contain soy depending on the oil used

 

Yield: 6 servings

Ingredients:

1¼ cup oil, olive or salad oil                   

6 cups kale, chopped

1 tsp. grated lemon zest                          

2 medium carrots, peeled & grated

3 Tbsp. lemon juice, fresh                      

2 celery stalks, thinly sliced

2 tsp. chopped fresh thyme                   

1 apple, halved and cut into slices

1 tsp. Dijon mustard                                

¼ cup sliced almonds

½ tsp. freshly ground black pepper     

12 oz. skinless, boneless chicken breasts

Cooking Spray

 

Instructions:

1. Combine oil, lemon zest, lemon juice, thyme, mustard, ¼ tsp. of salt and ¼ tsp. of pepper in a bowl, stirring with a whisk. Place 2 Tbsp. of the juice mixture in a large Ziploc plastic bag; reserve remaining juice mixture. Add chicken to bag; seal bag. Let stand at room temperature for 10 minutes.

 2. Heat a large skillet over medium-high heat. Coat the pan with cooking spray. Remove chicken from marinade; discard marinade. Pat chicken dry. Sprinkle chicken with remaining ¼ tsp. salt. Add chicken to pan; cook 5 minutes on each side or until done. Place chicken on a cutting board; let stand 5 minutes. Cut across the grain into thin slices.

3. Combine kale, carrots, celery and apple in a large bowl. Add remaining juice mixture; toss to coat. Add chicken to the salad and finish with almonds and remaining ¼ tsp. of black pepper.


Nutrition facts per serving (1/2 cup)

110 calories, 6g fat, 1 g saturated fat, 20 mg cholesterol, 120 mg sodium, 7 g carbohydrates, 2 g fiber, 3g sugar, 8g protein, 0% DV Vitamin  D, 8% DV Potassium, 4% DV Calcium, 6% DV Iron



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