Marinated Kale And Chicken Bowls (Printable)
Vibrant bowls with marinated chicken, crisp kale, fresh vegetables, and zesty homemade dressing ready in 45 minutes.
# What You Need:
→ Proteins
01 - 2 large boneless, skinless chicken breasts
02 - 2 tablespoons olive oil
03 - 2 tablespoons lemon juice
04 - 2 garlic cloves, minced
05 - 1 teaspoon dried oregano
06 - 1/2 teaspoon smoked paprika
07 - Salt and freshly ground black pepper, to taste
→ Kale Base
08 - 1 large bunch kale (about 6 cups), stems removed, leaves torn
09 - 1 tablespoon olive oil
10 - 1 tablespoon lemon juice
11 - Pinch of salt
→ Vegetables & Toppings
12 - 1 cup cherry tomatoes, halved
13 - 1 cup cucumber, diced
14 - 1/2 cup red onion, thinly sliced
15 - 1 avocado, sliced
16 - 1/4 cup feta cheese, crumbled (optional)
→ Dressing
17 - 2 tablespoons Greek yogurt
18 - 1 tablespoon olive oil
19 - 1 tablespoon lemon juice
20 - 1 teaspoon honey
21 - 1 teaspoon Dijon mustard
22 - Salt and pepper, to taste
# How To Cook:
01 - Combine olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper in a bowl. Add chicken breasts and turn to coat thoroughly. Let marinate for at least 20 minutes.
02 - Place kale leaves in a large bowl. Drizzle with olive oil, lemon juice, and a pinch of salt. Massage with hands for about 1 minute until leaves are slightly softened and bright green.
03 - Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Slice the avocado just before serving to prevent browning.
04 - Whisk together Greek yogurt, olive oil, lemon juice, honey, Dijon mustard, salt, and pepper in a small bowl until smooth and well combined.
05 - Heat a grill pan or skillet over medium-high heat. Cook marinated chicken for 6 to 7 minutes per side until cooked through. Remove from heat and let rest for 5 minutes before slicing.
06 - Divide massaged kale among 4 bowls. Top each with sliced chicken, cherry tomatoes, cucumber, red onion, avocado, and feta cheese if desired.
07 - Drizzle the dressing evenly over each bowl. Serve immediately while chicken is still warm and kale remains crisp.
# Expert Tips:
01 -
- The kale massage trick transforms tough leaves into something silky and addictive
- Everything can be prepped ahead so assembly takes literally five minutes
02 -
- The kale actually tastes better after sitting with the dressing for 10 minutes so do not be afraid to dress it first
- Letting the chicken rest is non negotiable or all those juices will end up on your cutting board instead of in the meat
03 -
- Pound your chicken to even thickness before marinating for the most uniform cooking
- Double the dressing because you will want to put it on everything all week