Kale is one of the most nutrient-dense foods on the planet, meaning it packs a powerful nutritional punch per typical serving. One cup of kale provides more than 100% of the daily minimum target for vitamin C and more than 200% for vitamin A. The latter nutrient also supports immunity, as well as skin and brain health. Additionally, kale contains smaller amounts of key minerals, including potassium, calcium, magnesium, manganese, iron, copper, and phosphorus. It also supplies energy-supporting B vitamins and some plant-based omega-3 fatty acids and plant protein.
- Prep Time
- 4 5-oz boneless, skinless chicken breasts
- ½ tsp ground black pepper, divided
- ¼ tsp sea salt, divided
- 1/3 cup apple cider vinegar
- 1/3 cup extra-virgin olive oil
- 1 tbsp peeled and grated ginger
- 2 tsp pure maple syrup
- 12 cups torn baby kale
- 4 pears, diced
- ½ cup full-fat feta cheese
- 1 cup unsalted pecans
1. Preheat oven to 450°F and line a baking sheet with parchment paper. Place chicken on baking sheet and sprinkle with one-half of each pepper and salt. Bake until cooked through, 25 minutes, then remove from oven and shred or chop into pieces.
2. Meanwhile, prepare dressing: In a jar with a tight-fitting lid, combine vinegar, oil, ginger, maple syrup and remaining one-half of each pepper and salt. Cover jar and shake well.
3. Among serving bowls, divide kale, chicken, pear, feta, pecans and dressing.
NOTE: If following our Meal Plan, store leftover salad components separately in fridge. Assemble salad when called for.
- Serving Size: 1/4 of recipe
- Calories: 670
- Carbohydrate Content: 37 g
- Cholesterol Content: 90 mg
- Fat Content: 44 g
- Fiber Content: 11 g
- Protein Content: 35 g
- Saturated Fat Content: 8 g
- Sodium Content: 409 mg
- Sugar Content: 21 g