Marinated Kale And Chicken Bowls (Printable)
Juicy marinated chicken with crisp massaged kale, fresh vegetables, and zesty dressing in wholesome bowls.
# What You'll Need:
→ Proteins
01 - 2 large boneless, skinless chicken breasts
02 - 2 tbsp olive oil
03 - 2 tbsp lemon juice
04 - 2 garlic cloves, minced
05 - 1 tsp dried oregano
06 - 1/2 tsp 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 tbsp olive oil
10 - 1 tbsp 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 tbsp Greek yogurt
18 - 1 tbsp olive oil
19 - 1 tbsp lemon juice
20 - 1 tsp honey
21 - 1 tsp Dijon mustard
22 - Salt and pepper, to taste
# How to Cook:
01 - Whisk together olive oil, lemon juice, minced garlic, dried oregano, smoked paprika, salt, and black pepper in a mixing bowl. Add chicken breasts and turn to coat evenly. Let marinate for at least 20 minutes at room temperature.
02 - Place torn kale leaves in a large bowl. Drizzle with olive oil, lemon juice, and pinch of salt. Massage kale with clean hands for approximately 1 minute until leaves become slightly softened and turn bright green.
03 - Halve cherry tomatoes, dice cucumber, and thinly slice red onion. Set aside. Slice avocado just before assembling to prevent browning.
04 - Combine Greek yogurt, olive oil, lemon juice, honey, Dijon mustard, salt, and pepper in a small bowl. Whisk vigorously until completely smooth and well incorporated.
05 - Heat grill pan or skillet over medium-high heat. Remove chicken from marinade and cook for 6 to 7 minutes per side until internal temperature reaches 165°F and juices run clear. Transfer to cutting board and let rest for 5 minutes before slicing.
06 - Divide massaged kale evenly among 4 bowls. Arrange sliced chicken, cherry tomatoes, cucumber, red onion, avocado, and feta cheese on top. Drizzle with yogurt dressing and serve immediately.
# Expert Advice:
01 -
- The massaged kale trick transforms bitter leaves into something silky and addictive
- Everything can be prepped ahead so assemble-and-go lunches actually happen
- That Greek yogurt dressing keeps people guessing what makes it so good
02 -
- Massaging kale sounds strange until you try it but it completely transforms the texture
- Letting the chicken rest before slicing keeps all those juices inside where they belong
- The dressing can be made three days ahead and actually gets better as flavors meld
03 -
- Let the marinated chicken come to room temperature before cooking for even results
- Double the dressing and use it throughout the week on simple green salads