Mediterranean
Grilled Chicken and Kale Salad
Grilled Chicken and Kale Salad is Mediterranean home cooking, eaten at lunch. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.
Ingredients
- 1.25 lb boneless skinless chicken breasts
- 1 bunch curly kale
- 1 cucumber
- 2 cups cherry tomatoes
- 1/2 red onion
- 1/4 cup olive oil
- 2 lemons
- 2 garlic cloves
- 1/2 tsp black pepper
- 1/4 tsp salt
How to cook it
- Rub the chicken with 1 tbsp of the olive oil, half the lemon juice, the salt, and pepper, then grill or pan-sear over medium-high heat until it registers 165F, about 6 minutes per side; rest and slice.
- Strip the kale from its stems, tear into bite-size pieces, and place in a large bowl.
- Whisk the remaining olive oil, remaining lemon juice, grated garlic, and a little more pepper into a dressing.
- Pour half the dressing over the kale and massage it with your hands for a minute until the leaves soften and darken.
- Add the cucumber, cherry tomatoes, and thinly sliced red onion and toss with the rest of the dressing.
- Top with the sliced grilled chicken and serve.
Serve it with
A Mediterranean lunch is a plate rather than a single dish. These are the courses that normally sit beside Grilled Chicken and Kale Salad, read from the same composition Dinejot builds a real meal from.
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Something cool and fresh
Safe at your table
Dinejot tracks ten allergens and tags every one of them by hand. Grilled Chicken and Kale Salad carries none of them. That is a checked answer rather than an ingredient list nobody read.
| Allergen | In this dish |
|---|---|
| Peanuts | No |
| Tree nuts | No |
| Dairy | No |
| Gluten | No |
| Shellfish | No |
| Eggs | No |
| Soy | No |
| Fish | No |
| Sesame | No |
| Coconut | No |
These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.
What it brings to the plate
Bands, not numbers. Dinejot does not weigh anybody's food, so it says light, moderate or hearty and stops there. This dish was read and set by hand.
- Calorie band
- Moderate
- Protein
- High
- Protein quality
- Complete
- Food groups it covers
- Vegetables and Meat or fish
- How this was set
- Hand audited
When to cook it
Grilled Chicken and Kale Salad takes about 30 minutes from a cold stove to the table, and the cooking itself is a fair bit of work. It is eaten at lunch. It is at its best in summer, which is when what goes into it is worth buying.
More to cook
Cooked from the same things
Other dishes built on chicken, kale, cucumber, and tomato.
From the same kitchens
More cooking from the United States.
Does the same job on the plate
Swap any of these in when you want a meal the same shape.
Cook this with your whole family
Dinejot plans breakfast, lunch and dinner as whole plates, built around the cooking you call home and filtered for the allergies at your table.
Meal suggestions support your goals. They are not medical advice. Please ask your doctor about your family's health needs.