Powerhouse Chicken Kale Salad with Lemonherb Vinaigrette
Recipe Introduction
Quick Hook
Fancy a salad that actually fills you up? This high protein salad isn't just rabbit food. Honestly, this chicken kale salad will become your new favourite. It’s packed with flavour and goodness.
Brief Overview
This vibrant dish, with its origins in the health conscious food scene, offers a complete meal. This kale salad recipe is very easy to make.
It takes only about 40 minutes from start to finish. It yields 2 big servings, perfect for lunch or a light dinner.
Main Benefits
One of the best things is it is protein packed salad . Also, its potential for weight loss salad recipes . It's the perfect high protein lunch ideas to keep you going all afternoon.
This healthy chicken salad recipes is genuinely special because it balances health and flavour perfectly. Plus, it's a great way to get your greens in.
Ready to dive in? This easy high protein meals start with some key ingredients.
First, grab your chicken. Boneless, skinless chicken breasts are the star. Don't forget kale, of course! Other fresh veggies like cherry tomatoes, cucumber, and red onion really make it sing.
Quinoa adds even more protein and fibre. And let's not forget the creamy feta for a bit of tang.
For the lemon herb vinaigrette , you'll need olive oil, lemon juice, Dijon mustard, parsley, chives, and garlic. Simple, right? I promise, it's all easy to find at your local supermarket.
Making this grilled chicken salad is easier than you think.
Alright, let's dive into what you need to make this amazing Powerhouse high protein salad happen! Honestly, it's all pretty straightforward stuff. You will find this kale salad recipe a keeper.
Ingredients & Equipment
Time to gather your troops! I always say, having the right ingredients is half the battle, innit? This grilled chicken salad recipe will become a staple!
Main Ingredients
Okay, here's the breakdown. Grab these from your local Tesco or whatever:
- Chicken: 2 boneless, skinless chicken breasts (about 170g /6oz each). Quality matters here. Look for chicken that's plump and pink. Avoid anything that looks pale or smells funky. It needs to have a nice spring to it. I'm not gonna lie, sometimes I grab a rotisserie chicken from the shop to save time.
- Kale: 6 cups chopped (around 150g /5.3oz). Go for the curly kale. It's got more texture. Massage it well!
- Quinoa: 1/2 cup cooked (approx. 85g /3oz). This is where the high protein lunch ideas come in!
- Veggies: 1/2 cup cherry tomatoes, halved ( 75g /2.6oz), 1/2 cup diced cucumber ( 60g /2.1oz), and 1/4 cup thinly sliced red onion ( 30g /1.1oz).
- Olive Oil: Essential for both grilling and dressing.
- Lemon: We need juice for the dressing and kale.
The lemon herb vinaigrette is the star of the show so don't skimp on the fresh herbs!
Seasoning Notes
Spices can make or break a dish. For the chicken, a simple Italian herb mix does wonders. Garlic powder is a must too! Don't forget salt and pepper for everything! If you are looking for easy high protein meals , this is it.
You know what else? A tiny pinch of red pepper flakes in the dressing adds a little kick. I love a little bit of heat.
If you're not a fan, skip it! And if you want a low carb chicken salad version, just reduce or eliminate the quinoa.
Equipment Needed
Keep it simple. No need for fancy gadgets.
- Grill or Grill Pan: For the chicken. I prefer a grill for that smokey flavour, but a pan works fine.
- Large Bowl: For massaging the kale and assembling the salad.
- Small Bowl (or Jar): For the vinaigrette. I love shaking mine in a jam jar!
- Whisk: For the vinaigrette.
- Chopping Board & Knife: Obvious, right?
That's it! Remember to always double check you have everything before you start! Now, let's get cooking with this healthy weight loss salad recipes to make a protein packed salad ! You can try many healthy chicken salad recipes to get inspired.
Enjoy the chicken kale salad with lemon!
Powerhouse Chicken & Kale Salad: The Recipe You Need
Honestly, are you even trying if you're not having a salad these days? But let's ditch those boring, limp lettuce concoctions.
We're talking Powerhouse Chicken & Kale Salad a proper, satisfying meal. This ain't just rabbit food. Think Wimbledon final meets healthy California eats.
It's packed with goodness, flavor, and enough protein to keep you going 'til tea time. Plus, it's perfect for those looking for healthy chicken salad recipes or even some weight loss salad recipes .
Trust me, this kale salad recipe is a game changer. This is one of those easy high protein meals you will actually enjoy!
Prep Like a Pro: Your Mise en Place
First things first, let's get organised. Chop your veggies: 6 cups chopped kale , halved ½ cup cherry tomatoes , diced ½ cup cucumber , and thinly sliced ¼ cup red onion .
Pre-cook ½ cup quinoa . This is your essential mise en place . It’s like having all your chess pieces lined up before the match.
Save time by buying pre-cooked quinoa. Honestly, it's a lifesaver! And a quick reminder: always wash your kale thoroughly. Nobody wants gritty salad.
Let's Get Cooking: step-by-step Action
- Chicken Time: Preheat your grill. Marinate 2 boneless, skinless chicken breasts in 1 tablespoon olive oil , 1 teaspoon dried Italian herbs , ½ teaspoon garlic powder , salt, and pepper.
- Grill to Perfection: Grill the chicken over medium heat until it hits an internal temperature of 165° F/ 74° C . Let it rest before slicing.
- Massage the Kale: This is key! In a large bowl, massage the kale with 1 tablespoon olive oil , 1 tablespoon lemon juice , and ½ teaspoon salt for 2- 3 minutes until it softens. This makes all the difference!
- Vinaigrette Magic: Whisk together 3 tablespoons olive oil , 2 tablespoons lemon juice , 1 tablespoon Dijon mustard , 1 tablespoon chopped fresh parsley , 1 tablespoon chopped fresh chives , minced 1 clove garlic , salt, and pepper.
- Assemble the Masterpiece: Add the cherry tomatoes, cucumber, red onion, and quinoa to the massaged kale.
- Dress It Up: Pour the lemon herb vinaigrette over the salad and toss gently.
- Top It Off: Add the sliced grilled chicken and sprinkle with ¼ cup crumbled feta (optional). Boom!
Top-Tier Tips for the Perfect Salad
Don't skip the kale massage! Seriously, it's crucial. It turns tough kale into something delicious. Using a meat thermometer is the best way to make sure your chicken is cooked through.
A high protein salad also means thinking about storage. Make the vinaigrette ahead of time. It gives the flavours time to get to know each other.
I sometimes even make extra and keep it in the fridge for other high protein lunch ideas . Avoid overdressing. Nobody likes a soggy salad! If you are looking for low carb chicken salad , consider using a low carb substitute for the Quinoa.
You can even use the grilled chicken from this recipe as the base for other healthy chicken salad recipes .
Recipe Notes
Alright, let’s dive into some extra bits about this powerhouse chicken & kale salad with lemon herb vinaigrette . I mean, honestly, it's more than just a recipe.
It’s a lifestyle choice, innit? Haha!
Serving Suggestions That Will Make You Look Like a Pro
Fancy a bit of cheffy flair? When plating, try arranging the grilled chicken salad slices artfully on top of the kale.
Drizzle extra lemon herb vinaigrette over the chicken. A few extra cherry tomatoes never hurt anyone. I like to serve mine with some crusty bread on the side.
Perfect for mopping up all that yummy dressing.
Complementary drinks? Iced tea or sparkling water with a lemon wedge works a treat. The salad's zing goes super well with a refreshing beverage. You know? It’s all about balance!
Storage Tips for the Busy Bee
Got leftovers? No worries! This high protein salad keeps well. Refrigerate the salad in an airtight container for up to 3 days.
If you are meal prepping, keep the dressing separate until you're ready to eat. Soggy salad is no fun, trust me! I've been there. Honestly, ain't nobody got time for that!
Freezing is not recommended for this particular salad. The kale will get a bit sad and wilted.
Reheating? You can gently warm up the grilled chicken , but the salad is best served cold. The fresh ingredients keep it vibrant.
Variations for Every Taste Bud
Want to switch things up? No problem! Make it a Mediterranean feast by adding Kalamata olives and feta.
For a vegan version , swap out the chicken with grilled tofu. This turns it into a protein packed salad for everyone.
Fancy a bit of heat? Throw in some red pepper flakes to the vinaigrette. A spicy kick will elevate the whole experience. These are easy high protein meals to be had.
Nutrition Basics Because Knowledge is Power!
This chicken kale salad is packed with protein. Each serving clocks in at around 45-55g of protein. Great for building muscle and feeling full.
It's also full of vitamins and minerals. Kale is a superfood, you know? Kale salad recipe are usually healthy.
Remember, these are just estimates. But you're onto a good thing, it's one of the healthy chicken salad recipes , or a weight loss salad recipe .
So there you have it. Loads of ideas to make this high protein salad your own. Get creative and have fun with it! Bon appétit!
Frequently Asked Questions
Can I make this high protein salad ahead of time? Like, meal prep Sunday for the whole week?
Absolutely! This Powerhouse Chicken & Kale Salad is perfect for meal prepping. Just keep the lemon herb vinaigrette separate until you're ready to eat to prevent the kale from getting soggy. Think of it like keeping your tea bag out of the cup until you’re ready for a cuppa.
I'm not a huge fan of kale. What else can I use in this high protein salad recipe?
No worries, mate! If kale isn't your cup of tea, you can easily substitute it with spinach or arugula. Spinach will give you a milder flavor, while arugula will add a peppery kick. Either way, you'll still get plenty of nutrients in your high protein salad.
What are some other ways to boost the protein in this salad besides chicken?
Great question! If you're looking for even more protein or want a vegetarian option, consider adding chickpeas, black beans, or lentils. Grilled tofu or tempeh are also fantastic sources of plant based protein that would work beautifully in this salad. Think of it as bulking up your salad like a bodybuilder at the gym!
How long will this salad last in the fridge? And any tips for keeping it fresh?
This salad will generally last for 3-4 days in the fridge, stored in an airtight container. Again, keep the dressing separate until you're ready to eat. To keep the ingredients fresh, try layering them in the container with the more delicate items like tomatoes on top, away from the vinaigrette.
Can I adapt this high protein salad to be vegan? What would I need to change?
Yes, you can! To make this salad vegan, simply replace the chicken with a plant based protein source like grilled tofu, tempeh, or a hearty serving of lentils. Also, omit the feta cheese or substitute it with a vegan feta alternative, which are becoming increasingly available in supermarkets.
Check your vinaigrette ingredients, too; sometimes dijon mustard isn't vegan.
Powerhouse Chicken Kale Salad With Lemonherb Vin
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 600 |
|---|---|
| Fat | 35g |
| Fiber | 9g |
