{"id":442339,"date":"2024-12-30T22:08:12","date_gmt":"2024-12-30T22:08:12","guid":{"rendered":"https:\/\/health.theemtspot.com\/?page_id=442339"},"modified":"2024-12-30T22:16:50","modified_gmt":"2024-12-30T22:16:50","slug":"grilled-chicken-and-kale-salad","status":"publish","type":"page","link":"https:\/\/www.theemtspot.com\/health\/blood-pressure\/recipes\/dinner\/grilled-chicken-and-kale-salad\/","title":{"rendered":"Grilled Chicken and Kale Salad Recipe"},"content":{"rendered":"\n
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\"Grilled<\/figure>\n<\/div><\/div>\n\n\n\n

[cag-genesis-breadcrumb]<\/p>\n\n\n\n

Grilled Chicken and Kale Salad Recipe<\/h1>\n\n\n\n

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.<\/p>\n\n\n\n

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.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n

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Prep, cook, and total time<\/strong><\/th>Calories per serving<\/strong><\/th><\/tr><\/thead>
Prep Time:<\/strong> 10 minutes
Cook Time:<\/strong> 15 minutes
Total Time:<\/strong> 25 minutes<\/td>		Approximately 350 calories<\/strong>
Grilled chicken (4 oz):<\/strong> ~120 calories
Kale (2 cups):<\/strong> ~60 calories
Dried cranberries (2 tbsp):<\/strong> ~50 calories
Lemon vinaigrette:<\/strong> ~120 calories<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Ingredients<\/h2>\n\n\n\n
    \n
  • 4 oz grilled chicken breast<\/li>\n\n\n\n
  • 2 cups fresh kale, chopped<\/li>\n\n\n\n
  • 2 tbsp dried cranberries<\/li>\n\n\n\n
  • 1 tbsp olive oil<\/li>\n\n\n\n
  • 1 tbsp lemon juice<\/li>\n\n\n\n
  • \u00bd tsp Dijon mustard<\/li>\n\n\n\n
  • \u00bd tsp garlic powder<\/li>\n\n\n\n
  • Salt-free seasoning, to taste<\/li>\n<\/ul>\n\n\n\n
    \n\n\n\n

    Instruction<\/h2>\n\n\n\n
      \n
    1. 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.<\/li>\n\n\n\n
    2. 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.<\/li>\n\n\n\n
    3. Massage the chopped kale with a small amount of the vinaigrette to soften it.<\/li>\n\n\n\n
    4. Slice the grilled chicken into thin strips.<\/li>\n\n\n\n
    5. In a large bowl, combine the kale, grilled chicken strips, and dried cranberries.<\/li>\n\n\n\n
    6. Toss with the remaining lemon vinaigrette and serve immediately.<\/li>\n<\/ol>\n\n\n\n

      Photos<\/h2>\n\n\n\n
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      \"Grilled<\/figure>\n<\/figure>\n\n\n\n

      Extra tips<\/h2>\n\n\n\n

      Flavor variations<\/h3>\n\n\n\n
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      • Nuts for Crunch:<\/strong> Add a sprinkle of toasted almonds or walnuts for extra texture and nutrients.<\/li>\n\n\n\n
      • Berry Boost:<\/strong> Swap cranberries for fresh pomegranate seeds for a juicy burst of flavor.<\/li>\n\n\n\n
      • Cheesy Touch:<\/strong> Add a sprinkle of grated Parmesan for a savory note.<\/li>\n\n\n\n
      • Herbal Zing:<\/strong> Garnish with fresh parsley or basil for added aroma.<\/li>\n<\/ul>\n\n\n\n

        Storage tips<\/h3>\n\n\n\n
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        • 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.<\/li>\n\n\n\n
        • Grilled chicken can be stored separately and reheated before adding to the salad.<\/li>\n\n\n\n
        • Prepare extra lemon vinaigrette and store in a sealed jar for up to a week.<\/li>\n<\/ul>\n\n\n\n

          Nutritional insight<\/h3>\n\n\n\n
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          • Kale is rich in potassium and antioxidants, making it excellent for blood pressure support.<\/li>\n\n\n\n
          • Grilled chicken provides lean protein, helping to keep you full and energized.<\/li>\n\n\n\n
          • Dried cranberries add natural sweetness and a touch of fiber.<\/li>\n\n\n\n
          • Lemon vinaigrette offers a tangy and refreshing flavor without adding sodium.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

            Grilled chicken and kale salad tossed with cranberries and a zesty lemon vinaigrette. A perfect blood pressure-friendly dinner option.<\/p>\n","protected":false},"author":2,"featured_media":442366,"parent":442381,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[733],"class_list":["post-442339","page","type-page","status-publish","has-post-thumbnail","hentry","category-dinner"],"_links":{"self":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/pages\/442339","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/comments?post=442339"}],"version-history":[{"count":0,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/pages\/442339\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/pages\/442381"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media\/442366"}],"wp:attachment":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media?parent=442339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/categories?post=442339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}