Kale Apple Salad with Chicken
Kale salads with apple, chicken, and pecans are full of satisfying flavor and texture yet simple to make, including the easiest homemade dressing massaged into the greens. It's a favorite lunch salad here—always but especially in fall and winter, when apples shine.
Servings: 2 meal-sized salads
Calories: 480kcal
Ingredients
- 6-8 cups curly kale
- 6-8 ounces grilled chicken shredded or diced
- 1 medium apple any variety; Honeycrisp or Granny Smith are my favorites
- 2 ounces Pecorino cheese
- 1-2 Tablespoons olive oil
- 2-3 teaspoons fresh lemon juice
- flaked sea salt and black pepper to taste
- 1/4 cup blueberries rinsed
- 2 Tablespoons glazed or candied pecans
- 1 Tablespoon pomegranate arils
Instructions
- Rinse the kale well, if needed. Pat dry with a clean kitchen towel, and allow it to air dry a bit more as you gather and prep the other ingredients.6-8 cups curly kale
- Dice the chicken, slice the apple into thin wedges, and cut or crumble the cheese into bite-sized pieces.6-8 ounces grilled chicken, 1 medium apple, 2 ounces Pecorino cheese
- Add kale to a large bowl, then drizzle lightly with olive oil and lemon juice, and sprinkle lightly with salt and pepper. Use your hands or kitchen tongs to massage the oil and lemon directly into the kale for 1-2 minutes. Sample and add more oil, juice, salt, or pepper to taste.1-2 Tablespoons olive oil, 2-3 teaspoons fresh lemon juice, flaked sea salt and black pepper
- Top greens with chicken, apple, Pecorino, blueberries, pecans, and pomegranate arils. Toss gently to combine, or serve right away.1/4 cup blueberries, 2 Tablespoons glazed or candied pecans, 1 Tablespoon pomegranate arils
Notes
- Curly kale: Pre-washed greens are a great time-saver, or chop your own, being sure to remove the thick ribs. Either way, the most effective tool for massaging kale is your own two hands. After drizzling with the olive oil and lemon juice, pick up mid-sized handfuls of greens and rub between your fingertips, working and pressing the dressing into the greens. If you don't want to use your hands, kitchen tongs are another option, but be sure to use some pressure to achieve a similar effect.
- Pecorino: If you want to substitute another type of cheese, try Parmesan for a similarly salty tang, goat cheese or feta for a creamier option, and cheddar for something mild.
- Chicken: Purchase this already cooked to make things effortless, or cook several pieces of chicken in bulk—season with balsamic dressing, or simply with salt and pepper—to have this easy protein ready for the whole week.
- Pecans: I adore the bit of sweet flavor from candied or glazed pecans, but if you're trying to cut sugar, use plain toasted pecans, walnuts, or almonds.
- Prep Ahead: Massage olive oil and lemon into the kale, then let rest for up to 12 hours in the refrigerator. Add cheese, fruit, chicken, and pecans when ready to serve. If prepping in the morning to pack as a lunch, place all the add-ons on top of the greens, then toss to combine just prior to serving.
- Storage: Leftover kale salad actually keeps pretty well overnight in the refrigerator. Enjoy the next day.
Nutrition
Calories: 480kcal | Carbohydrates: 27g | Protein: 33g | Fat: 27g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 93mg | Sodium: 497mg | Potassium: 573mg | Fiber: 6g | Sugar: 18g | Vitamin A: 6506IU | Vitamin C: 68mg | Calcium: 490mg | Iron: 3mg