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Grilled Chicken and Kale Salad Recipe
Enjoy a blood pressure-friendly dinner with this nutrient-packed grilled chicken and kale salad. Combining the protein of grilled chicken, the antioxidants of kale, and the natural sweetness of cranberries, it’s both healthy and satisfying.
Tossed with a zesty lemon vinaigrette, this salad is a flavorful way to enjoy a wholesome and heart-smart meal. Perfect for a light yet filling dinner.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes | Approximately 350 calories Grilled chicken (4 oz): ~120 calories Kale (2 cups): ~60 calories Dried cranberries (2 tbsp): ~50 calories Lemon vinaigrette: ~120 calories |
Ingredients
- 4 oz grilled chicken breast
- 2 cups fresh kale, chopped
- 2 tbsp dried cranberries
- 1 tbsp olive oil
- 1 tbsp lemon juice
- ½ tsp Dijon mustard
- ½ tsp garlic powder
- Salt-free seasoning, to taste
Instruction
- Season the chicken breast with garlic powder and salt-free seasoning. Grill over medium heat for 6-7 minutes on each side or until fully cooked.
- While the chicken is grilling, prepare the lemon vinaigrette by whisking together olive oil, lemon juice, Dijon mustard, and a pinch of salt-free seasoning.
- Massage the chopped kale with a small amount of the vinaigrette to soften it.
- Slice the grilled chicken into thin strips.
- In a large bowl, combine the kale, grilled chicken strips, and dried cranberries.
- Toss with the remaining lemon vinaigrette and serve immediately.
Photos
Extra tips
Flavor variations
- Nuts for Crunch: Add a sprinkle of toasted almonds or walnuts for extra texture and nutrients.
- Berry Boost: Swap cranberries for fresh pomegranate seeds for a juicy burst of flavor.
- Cheesy Touch: Add a sprinkle of grated Parmesan for a savory note.
- Herbal Zing: Garnish with fresh parsley or basil for added aroma.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days. Add the vinaigrette just before serving to keep the kale crisp.
- Grilled chicken can be stored separately and reheated before adding to the salad.
- Prepare extra lemon vinaigrette and store in a sealed jar for up to a week.
Nutritional insight
- Kale is rich in potassium and antioxidants, making it excellent for blood pressure support.
- Grilled chicken provides lean protein, helping to keep you full and energized.
- Dried cranberries add natural sweetness and a touch of fiber.
- Lemon vinaigrette offers a tangy and refreshing flavor without adding sodium.
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