Kale Chicken Caesar Salad

Kale puts a new spin on your classic caesar salad, with a lightened-up (but equally garlicky!) dressing and ample protein to boot.
Kale Chicken Caesar Salad

Photo: Laura Wright

By Heather Bainbridge

Serves: 4
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

  • 16 oz boneless, skinless chicken breasts
  • 2 large cloves garlic, divided
  • 1/4 tsp each sea salt and ground black pepper
  • 1 bunch kale, chopped
  • 1/2 tsp fresh lemon juice
  • 1/2 tsp olive oil
  • 2 slices sprouted grain bread (TIP: For best results, let bread dry out overnight.)
  • 1 shallot, minced
  • 1 cup jarred artichoke hearts (water-packed), drained and chopped
  • 1 tbsp raw unsalted pine nuts

DRESSING

  • 2 large cloves garlic
  • 3 tbsp fresh lime juice
  • 2 tbsp fresh lemon juice
  • 2 tbsp rice vinegar
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 tbsp grated Parmesan cheese
  • 2 tsp dry mustard
  • 1/2 tsp low-sodium soy sauce
  • 1/4 tsp ground black pepper
  • 1/8 tsp ground cayenne pepper

INSTRUCTIONS:

  1. Fill a large pot with water. Add chicken, 1 clove garlic, salt and black pepper. Bring to a boil, reduce heat to a gentle simmer, cover and cook for 5 minutes. Turn off heat and let stand, covered, until chicken is cooked through, 12 to 14 minutes. Drain and let cool slightly. With two forks, shred chicken.
  2. Meanwhile, fill a large shallow pot with 1/2 inch water. Bring to a simmer, reduce heat to medium and add kale. Drizzle lemon juice over kale and cook for 5 minutes. Fill a large bowl with ice water. Add kale to bowl until cool. Drain and let dry.
  3. Prepare croutons: Arrange an oven rack in top position. Preheat broiler to high. In a small bowl, combine 1/2 tsp olive oil and 1 clove garlic, halved. Rub garlic on both sides of bread. Arrange bread on a baking sheet and broil on top oven rack, turning once, until golden. Cut each slice into 4 triangles.
  4. Prepare dressing: In a food processor, purée dressing ingredients and 2 tsp water until creamy.
  5. In a large bowl, combine kale, shallot, artichokes, chicken and nuts. Add dressing and toss to coat. Top Kale Chicken Caesar Salad with croutons.

Nutrients per serving (3 oz chicken, 3 cups salad, 2 croutons): Calories: 323, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 21 g, Fiber: 4 g, Sugars: 1 g, Protein: 34 g, Sodium: 440 mg, Cholesterol: 67 mg

  • Martha Ruch Ulfelder

    I have been enjoying raw, massaged kale salads lately so think I might try that approach with this salad (massage the dressing in to the raw kale, and then add the chicken, artichoke hearts, etc.). Sounds like a great combination of flavors!