Kale Chicken & Hearts of Palm Salad
Kale Chicken & Hearts of Palm Salad
Ingredients:
- 14 oz Boneless, Skinless, Chicken Breast
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
- 2 tsp Extra Virgin Olive Oil
- 3 cups Baby Kale (100 grams)
- ½ cup Hearts of Palm sliced, (20 grams)
- 2 Shallot diced, (about 2 medium shallot or 20 g)
- 1 Avocado sliced, (about 140 gams, half on each salad)
- 2 tbsp Feta Cheese crumbled, (10 grams)
- 8 Cherry Tomatoes cut in half
- 2 tbsp Lite Sweet Vidalia Onion Dressing (Brand Ken's)
Instructions:
- Heat a large stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
- Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 8 minutes, then flip and cover again for additional 8 minutes.
- After 8 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 8 oz breast. My rule of thumb is, once covered, cook the chicken for 1 minute per ounce per side. I find that this delivers a perfect juicy chicken breast every time. It is always best to check the internal temperature of chicken before serving.
- While the chicken is cooking prep and plate the remainder of the ingredients. Add kale to a bowl, and toss with the dressing. I always toss the dressing in my greens first, this allows the dressing to be evenly disbursed throughout the salad.
- Then top with diced shallots, sliced hearts of palm, halved cherry tomatoes, and sliced avocado.
- Once the chicken is done cooking, remove from the pan, slice into bite size pieces and add to the salad.
Nutrition
Salad is a go to lunch option for many people. But many people don’t think that salads can really be a meal prep recipe. I am here to tell you that is not the case. Add this kale chicken and hearts of palm salad to your meal plan this week and I will show you how you can incorporate this into your meal prep. Additionally, if you are counting macros this salad is super easy to adjust to fit anyones macro goals. See my notes below.
Macro Adjustments:
Below outlines the Items In each macro group that are easily adjustable to meet your specific macros.
Fat:
The fat comes from the avocado and the dressing, both of which are easily adjustable.
Carbohydrates:
This is a low carb recipe there really Is not a way to reduce the carbs. To Increase them you could Increase any of the veggies In this salad.
Protein:
Chicken Is a great lean cut of meat, providing most of the protein In this recipe. You could adjust the amount of chicken used.
Meal Prep:
The chicken Is meal prep-able. I would keep the chicken and the dressing separate from the dry and crispy Ingredients until you are ready to eat this salad. The chicken will last for 5-6 days once cooked.
Freezer Friendly:
No this recipe Is not a good freezer prep