I love salad. Salad is filling, quick to throw together, super healthy, and delicious. In the wake of the latest romaine recall, though, I had to shake up my salad status quo. I experimented with a few different variants of salads, and my self-named Sweet and Savory Kale Salad was one of my favorites. Even though romaine lettuce is now safe to eat again, this kale-based salad has really stolen my heart.
Sweet and Savory Kale Salad
Ingredients for 1 serving:
– 3 oz. Chicken Breast
– 1-2 tbsp Balsamic Vinaigrette (to taste)
– .5 cup Cubed Sweet Potato
– .25 cup Golden Raisins
– .25 cup (or less) Goat Cheese Crumbles
– 2.5 cups Kale
Once you have all the ingredients, there’s a small amount of prep work involved. Also of note, if you want a cold salad, perform steps 1-5 the day before and allow to chill overnight.
- Dice or cube .5 cup’s worth of Sweet Potato. You can either wash and cut up a raw sweet potato, or buy pre-“cleaned and cut” cubes for convenience.
- Add cubed sweet potato chunks to a small, microwave-safe bowl. Cover the bowl with a vented lid or white (non-patterned) paper towel and microwave for 1 minute or until potato is soft.
- Place sweet potato cubes in the refrigerator to cool.
- Grill the chicken breast until fully cooked. Alternatively, you can bake the chicken breast in a broiler pan. Make sure the oven is preheated to 400 degrees F and bake for 10-15 minutes until center is fully cooked.
- After chicken breast has cooled slightly, cube or shred the chicken. You may want to cool the chicken in the refrigerator but it is not necessary.
- Add cleaned kale to a large mixing bowl with goat cheese, raisins, sweet potato, chicken, and dressing. Toss the salad so it is well mixed.
- Transfer to bowl or deep dish and enjoy!
This meal is pretty moderate in calories, and is very nutritionally well rounded. It packs a punch with protein and serves up a lot of vitamins too!
Per-Serving Nutrition (approximate)¹: 522 calories, 35g protein, 53g carbohydrates, 5g fiber, 7g fat, 5g saturated fat, 85mg cholesterol, 441mg sodium, 292% Vitamin A, 181% Vitamin C
In addition to being part of this tasty dish, kale has a ton of other great health benefits! It’s actually considered a superfood by some dietitians because of its healthful properties. For example, kale contains fiber, vitamins, and antioxidants that can help aid in the prevention of diabetes and cardiovascular disease.²
Have you tried this salad yet? Let me know if you have any comments, tips, tweaks or other recipes that you would recommend!