Marinated Kale and Chicken Bowls are the perfect solution for anyone looking to enjoy a nutritious and flavorful meal without spending hours in the kitchen. Ideal for busy professionals, families, or anyone seeking healthy meal prep options, this dish combines protein-rich grilled chicken with vibrant, marinated kale and a luscious sun-dried tomato sauce. With its Mediterranean flavors and wholesome ingredients, these bowls are not just a feast for the eyes but also a treat for the taste buds!
Trivia Question: What is a great way to enjoy kale in a meal?
Answer: Marinating kale can enhance its flavor and texture, making it a delicious addition to salads and bowls!
| Yields | Prep Time | Cook Time | Total Time | Calories per Serving |
|---|---|---|---|---|
| 4 bowls | 15 minutes | 20 minutes | 35 minutes | 450 |
Ingredients
- 4 cups kale, chopped
- 2 cups cooked chicken breast, shredded or sliced
- 1 cup sun-dried tomatoes, chopped
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 cup fresh basil, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1 cup quinoa or brown rice (for serving, optional)
Instructions
Step 1: Prepare the Kale
Start by washing the kale thoroughly to remove any dirt or grit. After rinsing, allow it to dry or use a salad spinner. Once dry, chop the kale into bite-sized pieces. Place the kale in a large mixing bowl.
Step 2: Make the Marinade
In a separate bowl, combine the olive oil, balsamic vinegar, garlic powder, onion powder, salt, and black pepper. Whisk the ingredients together until they are well combined. This savory marinade will infuse the kale with flavor and make it tender.
Step 3: Marinate the Kale
Pour the marinade over the chopped kale and massage it with your hands for about 2-3 minutes. This will help to tenderize the kale and ensure that every piece is well coated. Let the kale sit for at least 10 minutes to absorb the flavors.
Step 4: Cook the Chicken
If you’re using leftover chicken, you can skip this step. If you’re starting with raw chicken, season it with salt and pepper, then grill or pan-sear until cooked through (about 6-7 minutes per side depending on thickness). Once cooked, let it rest for a few minutes before slicing or shredding.
Step 5: Assemble the Bowls
To assemble your Marinated Kale and Chicken Bowls, start with a base of quinoa or brown rice (if using). Top it with the marinated kale, followed by the grilled chicken and chopped sun-dried tomatoes. For a touch of freshness, sprinkle with chopped basil and feta cheese if desired. Serve immediately for the best flavor!
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 450 |
| Protein | 35g |
| Fat | 25g |
| Carbohydrates | 30g |
| Fiber | 6g |
| Sugar | 4g |
Watch this video for more delicious recipes on marinated chicken thighs with warm kale salad!
Tips and Variations
- Shortcuts: Use pre-cooked chicken or rotisserie chicken to save time.
- Swaps: Feel free to swap kale with other greens like spinach or Swiss chard.
- Vegan Option: Substitute chicken with grilled tofu or chickpeas for a plant-based version.
- Flavor Boost: Add other vegetables like bell peppers or cucumbers for extra crunch.
Kitchen Equipment Needed
- Large mixing bowl
- Whisk
- Grill or skillet
- Cutting board
- Knife
- Measuring cups and spoons
- Salad spinner (optional)
Storing Leftovers
Store any leftover Marinated Kale and Chicken Bowls in an airtight container in the refrigerator for up to 3 days. If you have leftover quinoa or brown rice, store it separately to prevent the kale from becoming soggy.
Food Pairings
For a refreshing drink, try pairing your bowls with a lemon-infused water or a light white wine like Sauvignon Blanc. A side of crusty whole-grain bread can also complement the meal beautifully.
These Marinated Kale and Chicken Bowls are not only a delicious representation of balanced nutrition but also a fantastic option for meal planning. They are customizable and family-friendly, making them a hit at the dinner table!
If you enjoyed this recipe, please share it with friends and subscribe to the blog for more healthy and delicious ideas!
FAQs:
Q: Can I use frozen kale for this recipe?
A: Yes, but it’s best to thaw and drain excess water before using it to ensure the marinade adheres well.
Q: Is this recipe gluten-free?
A: Yes, all ingredients listed are gluten-free, making it suitable for those with gluten sensitivities.
Q: Can I prepare the kale ahead of time?
A: Absolutely! You can marinate the kale up to 24 hours in advance for enhanced flavor.
Q: What other proteins can I use instead of chicken?
A: You can use shrimp, turkey, or even plant-based proteins like tempeh or chickpeas.
Q: How can I make this dish more filling?
A: Adding a serving of quinoa or brown rice will increase the fiber and make it more filling.
Q: Can I make this recipe vegan?
A: Yes, simply replace the chicken with chickpeas or tofu and omit the feta cheese.
Q: How long can I store leftovers?
A: Leftover bowls can be stored in the fridge for up to 3 days in an airtight container.
