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Garlicky Chicken with Kale Salad
Carb Smart
Protein Smart
High Fiber
Garlicky Chicken with Kale Salad

plus Roasted Carrot, Apple & Creamy Lemon Fig Dressing

10 min
Difficulty: 2/3
North America

Low-carb, high-flavor dinner idea–if it’s what you’re looking for (and we’re pretty sure it is) then we’ve got the dish for you. It starts with a salad of kale, crispy sliced apple, and tender roasted carrots; it’s tossed with a creamy, sweet, spicy lemon-fig dressing and showered with crunchy almonds Then it’s topped with warm, garlicky sliced chicken and drizzled with more sweet ’n’ spicy dressing. That’s about all the flavor and texture you could ask for in a weeknight dinner.

Allergens

Eggs
Tree Nuts

Utensils

Baking Sheet
Paper Towel
Large Pan
Whisk
Large Bowl
Medium Bowl
Peeler

Tags

Carb Smart
Protein Smart
High Fiber
Ingredients
Carrot

Carrot

6 ounce

Kale

Kale

4 ounce

Lemon

Lemon

1 unit

Chicken Cutlets

Chicken Cutlets

10 ounce

Garlic Powder

Garlic Powder

1 teaspoon

Mayonnaise

Mayonnaise

2 tablespoon

Fig Jam

Fig Jam

1 unit

Dijon Mustard

Dijon Mustard

2 teaspoon

Hot Sauce

Hot Sauce

1 teaspoon

Apple

Apple

1 unit

Sliced Almonds

Sliced Almonds

0.5 ounce

Olive Oil

Olive Oil

Cooking Oil

Cooking Oil

Salt

Salt

Pepper

Pepper

Preparation
1
Prep

• Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • Trim, peel, and cut carrots on a diagonal into 1⁄2-inch-thick pieces. Remove and discard any large stems from kale; chop leaves into bite-size pieces. Quarter lemon.

2
Roast Carrots

• Toss carrots on a baking sheet with a drizzle of olive oil, salt, and pepper. Roast on top rack until tender, 20-25 minutes.

3
Massage Kale

• In a large bowl, combine kale, a drizzle of oil (large drizzle for 4 servings), and a pinch of salt. Using your hands, massage kale (similar to how you would knead dough) until leaves are tender, 1 minute. TIP: Don’t skip this step—massaging helps the kale leaves wilt slightly, lending a tender (never fibrous!) texture.

4
Cook Chicken

• Pat chicken* dry with paper towels and season all over with garlic powder, salt, and pepper. • Heat a drizzle of oil in a large pan over medium heat. Add chicken and cook until browned and cooked through, 3-5 minutes per side. (TIP: Lower heat if chicken browns too quickly.) Transfer to a cutting board to rest.

5
Make Dressing & Prep Apple

• While chicken cooks, in a medium bowl, whisk together mayonnaise, jam, mustard, hot sauce, juice from half the lemon (juice from whole lemon for 4 servings), and 3 TBSP olive oil (6 TBSP for 4). (TIP: If you like things less spicy, use half the hot sauce.) Taste and season with salt and pepper. • Thinly slice half the apple (whole apple for 4).

6
Finish & Serve

• Slice chicken crosswise. • Add 3⁄4 of the dressing to bowl with kale; toss to coat. Add roasted carrots, sliced apple, and half the almonds. Toss to combine; taste and season with salt and pepper if desired. • Divide salad between bowls; top with chicken. Drizzle remaining dressing over chicken and garnish with remaining almonds. Serve. ***Chicken is fully cooked when internal temperature reaches 165°.***

Nutrition per serving

710

kcal

Calories

48

g

Fat

7

g

Saturated Fat

34

g

Carbohydrate

21

g

Sugar

7

g

Dietary Fiber

37

g

Protein

135

mg

Cholesterol

450

mg

Sodium

plus Roasted Carrot, Apple & Creamy Lemon Fig Dressing

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plus Roasted Carrot, Apple & Creamy Lemon Fig Dressing

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plus Roasted Carrot, Apple & Creamy Lemon Fig Dressing

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Carb Smart
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Garlicky Chicken with Kale Salad
Fall Flavors

plus Roasted Carrot, Apple & Creamy Lemon Fig Dressing

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Fiber Powered
Carb Smart
Carb Conscious
Sodium Smart
Dietitian-Approved
Seasonal
Veggie Packed

plus Roasted Carrot, Apple & Creamy Lemon Fig Dressing

10 min 2/3
Carb Smart
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