Grilled Chicken and Veggie Kale Salad with Lemon Vinaigrette Recipe
by Jacqueline Irish
Photo Credit: Jacqueline Irish for @KetoliciousEats on Instagram
Whether it’s winter, spring, summer, or fall, we all need to eat a nutritious blend of leafy greens, cruciferous vegetables, and lean sources of protein. And what a better way to eat anti-inflammatory, including plenty of omega-3s and antioxidants from phytonutrients (chemical compounds from plants), than to include them all in a colorful Grilled Chicken and Veggie Kale Salad with Lemon Vinaigrette.
It’s one of my favorite meals to make, even during cold winter months, because it’s both filling and warm. Plus, it can be made in 30 minutes! The recipe serves three to four and can easily be served as leftovers, if you’ve got plenty of prewashed and precut kale, and made sure to double the recipe ingredients. And, it’ll help you gather together those loose veggies you may need to use in the refrigerator, in particular those yellow (or green) zucchini squash, while getting your “five a day” in veggies quickly and easily!
If you’re wondering: “What is a phytonutrient, again?” These are the natural chemical compounds that come from plant-based sources, which can include anything from fruit, leafy greens and bright veggies, whole grains, and tea, to legumes and nuts. These chemical compounds actually keep plant life healthy, guarding them against insects and the harmful effects of the sun. Some of the common phytonutrients include: carotenoids, ellagic acid, flavonoids, glucosinolates, isoflavones, lignans, phytoestrogens, resveratrol, among others.
Phytonutrients bring together a powerful synergetic affect with their antioxidant and anti-inflammatory qualities, aiding the healthy functioning of the body. Collectively, phytonutrients can help to:
Improve cell communication;
Help the body detox and eliminate toxins;
Protect against cancer (i.e., DNA damage from excess free radicals and inflammation) and cardiovascular disease;
Reduce cholesterol, inflammation, and the risk of tumor spread;
Regulate metabolism and stress response; and
Support immune and cognitive health.
So, as you can imagine, you can reap all these healthful benefits when eating a variety of nutrient-dense, plant-based foods. (Of course, it doesn’t hurt to add some ole good exercise for physical health and to relieve some mental stress, too!)
And, those omega-3s? That’s just where our salad ties in those healthy fats, from extra virgin olive oil and chopped walnuts. Omega-3 fatty acids help to:
Lessen symptoms from ADHD and metabolic syndrome;
Maintain proper cell structure, including those for our eyes, bones, joints, skin, heart, and brain (think mental health here);
Reduce risk from certain cancers; and
Other healthful benefits.
Side note: If you actually subbed out the grilled chicken for wild-caught salmon in this recipe, you’ll get an even higher amount of omega-3s!
Finally, one last item I want to include about adding omega-3s and other fats to your salad, or any meal for that matter, it increases the absorption of fat-soluble vitamins—A, D, E, and K.
Now, let’s get onto the Grilled Chicken and Veggie Kale Salad with Lemon Vinaigrette recipe below.
INGREDIENTS
Marinade
2 free-range chicken breasts, cut to 1” thick so you get 4 pieces
1 tbsp avocado oil
3/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp paprika
1/2 tsp pink salt
1-1/2 to 2 lemons, juiced
Kale Salad with Lemon Vinaigrette
7 oz pre-washed and chopped kale
4 tbsp extra virgin olive oil
2 to 2-1/2 lemons, cut into halves
3 dashes Himalayan pink salt, to taste
Sauteed Veggies
7 oz Brussel sprouts, ends removed, cut into 1/4s or 1/6s, depending on size
2 to 3 medium-sized yellow zucchinis, remove ends, cut in half lengthwise, and then cut into 1/4” thick slices
1-1/2 tbsp avocado oil
Pepper, to taste
Toppings
1 cup cherry tomatoes, halved
1.5 oz chopped and lightly toasted walnuts, pecans, or pumpkin seeds*
2 to 3 green onions, white ends removed, cut into ¼” to ½” slices
4 tbsp feta cheese or raw grated Parmesan, optional if eating Paleo
2 to 3 roasted sweet potatoes, cut into ¾” to 1” cubes, optional if eating Keto*
Note: I recommend using non-GMO or organic ingredients whenever possible to reduce toxins in the body.
DIRECTIONS
In a small casserole dish with a top, add spices, and mix well. Then, add the chicken breasts and evenly coat all sides. Marinate for 10 minutes, or up to 24 hours if you have time. (If marinating in the refrigerator, allow the chicken to come to room temperature, about 30 minutes, before grilling.)
In a medium mixing bowl, add the kale, extra virgin olive oil, and the juice from half a lemon. Mix the ingredients to allow the kale leaves to soften until ready to plate. You will use the remaining lemon halves (one half lemon to every plate) to squeeze over each individual salad once plated.
Grill the chicken breasts on a grated cast iron skillet or barbeque for about 5 minutes on each side until cooked through. Remove from heat, and allow to cool. Then, on a cutting board, cut each breast half into ¾” slices or dice into cubes.
Next, heat a large skillet, using medium heat, and add avocado oil, zucchini squash, Brussel sprouts, and pepper to taste. Sauté for about 5 minutes or until slightly tender but do not allow them to brown. Then, remove from heat.
Note: I love using a large 12” cast iron skillet, which allows you to add extra iron into your diet. One other advantage to cooking with cast iron is that you don’t have to clean it, other than removing any burnt remnants from its prior use.*Now, prepare any toppings, such as your toasted nuts or seeds. You can toast them in a skillet or a convection toaster oven on medium-low heat until lightly browned. Then, set aside. Should you decide to add roasted sweet potatoes as a topping, you will need to prepare these in advance of step number 2 above. (These will take about 30 minutes in total to roast.) Place cut sweet potatoes on a parchment-lined cookie sheet or other shallow pan, and roast in a convection toaster oven or traditional oven with ½ tablespoon of avocado oil and several dashes of salt. Roast at 325 to 350 degrees Fahrenheit, depending on your oven, for 15 minutes. Then flip or stir sweet potatoes, and roast for another 15 minutes until lightly browned and slightly crisp on some edges.
Lastly, begin plating each dish with a bed of kale, followed by grilled veggies and chicken, toppings, and drizzle with additional extra virgin olive oil and lemon. Enjoy!
About the Author and Recipe Developer
Jacqueline is the owner of Ketolicious Eats, a home-based ketogenic and diabetic-friendly bakery in San Diego, California, and a relatively new clean, grain-free recipe food blog with the same name. She provides recipes and health tips on how to reduce inflammation and increase immune health in the body via her Instagram account @ketoliciouseats.
She is also a holistic health coach, offering one-on-one guided learning in wellness foundations and living and eating clean. Her biggest hope is to encourage and coach others to live and eat clean as a preventative measure against disease, potentially sidelining many of the years her own family struggled with infertility and eventually her own early breast cancer diagnosis.
If you would like to know more information about Jacqueline or her business, Ketolicious Eats, you can reach her at jirish.liveandeatclean@gmail.com.