kale, chicken, and quinoa salad

With the arrival of my favorite season, fall, comes unhealthy eating habits — consuming excessive amounts of Halloween candy (in particular, twix bars), obsessing over all baked goods (in particular, pumpkin pie with vanilla ice cream), and last but not least, holiday parties where all the dieting rules go out the window. During the week I do my best to make healthy choices and say no to the second glass of red wine (sometimes). This is the perfect entrance for my kale, chicken, and quinoa salad. The combination of these 3 very ingredients will leave you feeling full even though you’re technically eating a salad. It all means it will be easier to fight off those pesky cravings I mentioned earlier.

Recipe serves about 2-4. Adapted from Aida Mollenkamp

kale preparation

  • 1 bunch of kale
  • 1/2 lemon
  • salt and pepper to taste

dressing

  • 1/4 cup 2% greek yogurt
  • 1 tbsp white wine vinegar
  • 1/2 tbsp EVOO
  • 2 sprigs of mint (fresh from mom’s garden)
  • 1/2 tsp salt
  • pinch of sugar
  • 2 pinches of red pepper flakes ( i like everything with heat)
  • 1 garlic clove, finely chopped

salad extras

  • 1/2 tbsp EVOO
  • 1 cup shredded chicken
  • 1 tsp ground cumin
  • 1/2 lemon
  • salt and pepper to taste
  • 1/2 cup cooked quinoa (tri-color might add some color to your plate)
  • 3/4 cup cannellini beans
  • 1/2 pint of cherry tomatoes, halved
  • 2 persian cucumbers, diced
  • 1 oz or so of crumbled feta (add a little extra if you are a cheese lover)

1.)  Prepare your kale by removing the center rib and chopping the leaves into bite sized pieces and place into a plastic/ceramic mixing bowl. Add lemon juice, salt and pepper and gently massage the kale with your heads until he starts wilting. You may need to use the other half of your lemon. Once you are done massaging your kale, put to the side for 10-15 minutes while you prepare your dressing and salad extras.

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2.) In a food processor, combine all dressing ingredients until smooth. Be sure to add additional herbs/seasonings to taste. I like doubling the dressing recipe so that I can add an extra dollop to my salad, guilt-free or use it the next day as a dip for carrots, or turkey kebabs.

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3.) Heat your EVOO in a pan and add your ground cuimin until you can smell its aroma. Pour this on top of your shredded chicken and add lemon juice, salt, and pepper to taste. Mix well.

4.) Plate your kale and each layer of salad ingredients — chicken, quinoa, garbanzo beans, cherry tomatoes, cucumbers. Top your salad off with your yogurt dressing and feta cheese.

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Have you incorporated kale into your diet? If so, what is your favorite go-to kale recipe?

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kale greek salad: salute to the new “cool kid” in greens

Growing up, my mom exposed me to vegetables all the time in order to bring an end to my picky eater ways . Her persistence paid off as now I am a vegetable lover (Go Mom!). To this day, she visits the local farmer’s marketing in NJ and picks out new fruits and vegetables for us to try all the time.

My mom and I actually discovered kale, our focus for today’s recipe, back in the fall of 2011. I frequently visited the the salad bar at Whole Foods in Union Square for lunch and we re-created one of their staples, garlicky kale. That recipe used uncooked kale which was just too bitter and unappetizing for my taste buds. I knew I had to come up with something  that could be a quick and easy go-to weekday recipe AND give me all the nutrients I need to satisfy my post-workout hunger pains.

Kale has become the new “cool kid” in the world of green leafy vegetables (spinach was kicked to the curb).  It is part of the cabbage family and full of beta carotene, vitamin K, vitamin C, and calcium. It also helps prevent the growth of cancer cells, lower cholesterol and decrease absorption of dietary fat. Simply put, you should start eating it and there is no better way to start then with my Kale Greek Salad!

Kale Greek Salad

  • 1 bunch of kale
  • 1 large clove of garlic
  • 1/2 cup vegetable broth
  • 1/2 of a small red onion, thinly sliced
  • 1 cup of white beans (half of a can, rinsed)
  • 1/2  of cucumber, peeled and diced
  • 2 handfuls of cherry tomatoes
  • 1 roasted red pepper from a jar, diced
  • Few sprinkles of crumbled feta cheese (to your liking)
  • 1 1/2 tablespoons of oil (1/2 tablespoon for cooking the kale, 1 tablespoon for the dressing)
  • 2 tablespoons of champagne wine vinegar
  • 1 squirt of honey
  • salt and pepper to taste

1.) Wash and remove the center ribs and stems from the kale. Chop these into small bite size pieces. Heat 1/2 tablespoon of olive oil in a large non-stick skillet on medium-high heat. In the meantime, finely chop your garlic. Saute garlic in olive oil for 1 minute. Once you start to smell the garlic and see it slowly browning, throw in your chopped kale and vegetable broth. Stir and then cover for 5 minutes. After 5 minutes, if necessary, cook until all the broth has evaporated. This may take an additional 1-2 minutes. Once the broth has evaporated, place the kale with chopped garlic in a salad bowl to cool.

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2.) Complete the preparation work for the rest of your vegetables – red onion, white beans, cucumber, cherry tomatoes, and roasted red peppers. Once your kale has cooled, place all the veggies into your salad bow. Sprinkle crumbled feta cheese based on your taste. If you are not a fan of one of the vegetables consider other add-ins like pine nuts, black olives, or chick peas.

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3.) Make your dressing by combing your remaining 1 tablespoon of olive oil, 2 tablespoons of champagne vinegar, and squirt of honey. Add salt and pepper, to taste, and whisk together. Pour dressing over salad and toss.

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4.) It is time to eat! Enjoy!

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This batch left me with two entree servings for myself. After having my dinner, I packed it up for lunch. The salad with dressing became tastier over night so I highly recommend packing this for a homemade lunch to enjoy at work. This creation has left me officially in love with kale.

Do you have a favorite kale recipe? What is your favorite green leafy vegetable? How do you prepare it?

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