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Herbed Chicken over Apple & Kale Salad
20 Min or Less
Calorie Smart
High Protein
Carb Smart
Herbed Chicken over Apple & Kale Salad

with Parmesan, Dried Cranberries & Dijon Dressing

5 min
Difficulty: 1/3

Step aside, mixed greens—this hearty kale salad is the stuff of dinner dreams. You’ll toss kale with crisp, refreshing apple slices and Parmesan cheese in a creamy, tangy honey Dijon dressing. Top it all with garlic-herb seared chicken cutlets and sprinkle with dried cranberries for chewy-sweet textural contrast.

Allergens

Eggs
Milk

Utensils

Paper Towel
Large Pan
Whisk
Large Bowl
Small Bowl
Plastic Wrap
Meat Mallet

Tags

Under 650 Calories
Calorie Smart
High Protein
Carb Smart
Quick
Pork-free
Easy Prep
Carb Conscious
Regional-specialty
Easy Cleanup
Soup-salad
Sodium Smart
Dietitian-Approved
Ingredients
Kale

Kale

4 ounce

Dried Thyme

Dried Thyme

0.5 teaspoon

Honey Dijon Dressing

Honey Dijon Dressing

1.5 ounce

Parmesan Cheese

Parmesan Cheese

3 tablespoon

Dried Cranberries

Dried Cranberries

1 ounce

Apple

Apple

1 unit

Chicken Cutlets

Chicken Cutlets

12 ounce

Dijon Mustard

Dijon Mustard

2 teaspoon

Garlic Powder

Garlic Powder

1 teaspoon

Olive Oil

Olive Oil

3 teaspoon (tsp)

Cooking Oil

Cooking Oil

1 teaspoon (tsp)

Salt

Salt

teaspoon (tsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
Prep

  • Wash and dry produce.

  • Remove and discard any large stems from kale; chop into bite-size pieces. Halve, core, and thinly slice apple.

  • Place kale in a large bowl; using your hands, massage kale with a large drizzle of olive oil (similar to how you would knead dough) until leaves are tender, 1-2 minutes. TIP: Don’t skip this step—massaging helps the kale leaves wilt slightly, lending a tender (never fibrous!) texture.

 

 

2
Cook Chicken

  • Pat chicken* dry with paper towels; place between two large pieces of plastic wrap. Pound with a mallet or rolling pin until chicken is about ½ inch thick. Season all over with garlic powder, half the thyme (all for 4 servings), salt, and pepper.

  • Heat a drizzle of oil in a large pan over medium-high heat. Add chicken; cook until browned and cooked through, 4-6 minutes per side.

  • Transfer to a cutting board.

3
Make Dressing

  • Meanwhile, in a small bowl, whisk together honey Dijon dressing, mustard, and a drizzle of olive oil (large drizzle for 4 servings). Season lightly with salt and pepper.

4
Finish & Serve

  • Slice chicken crosswise.

  • Add apple and Parmesan to bowl with kale. Toss with as much dressing as you like.

  • Divide salad between bowls. Sprinkle with dried cranberries. Top with chicken. Drizzle with any remaining dressing. Serve. 

Nutrition per serving

560

kcal

Calories

27

g

Fat

6

g

Saturated Fat

35

g

Carbohydrate

25

g

Sugar

5

g

Dietary Fiber

44

g

Protein

140

mg

Cholesterol

520

mg

Sodium

Herbed Chicken Over Apple & Kale Salad
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Herbed Chicken over Apple & Kale Salad
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with Parmesan, Dried Cranberries & Dijon Dressing

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