Chicken, Kale and Fall Fruit Salad
May 29, 2014
Categories: Salads, Chicken, Beet, Kale, Sunday Dinner, Oven Bake, Heart Healthy, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, No Eggs, Non-Dairy, Salad Dressing, more
"This is a favorite salad of mine. I like to serve this with my 'Sweet and Savory No Oil Apple Salad Dressing - #12611.' This can easily be served as a side salad; if you decide to omit the chicken - but; I love to serve this as a main salad dish. It is a perfect salad for Fall - with the apples and pears in season. But, I have found it, a great salad for any season too. I found the recipe for the dressing - attached to another salad recipe; but, wasn't as fond of the salad. So, I used most of the dressing recipe; and, created my own salad recipe to go with it. Prep time, does include time to prepare the chicken and beets."
- CHICKEN & BEETS
- Serving Size: 1 (472.7 g)
- Calories 438.2
- Total Fat - 15.2 g
- Saturated Fat - 2.8 g
- Cholesterol - 64.3 mg
- Sodium - 361 mg
- Total Carbohydrate - 50.1 g
- Dietary Fiber - 9.8 g
- Sugars - 34.1 g
- Protein - 30.4 g
- Calcium - 70.3 mg
- Iron - 3.1 mg
- Vitamin C - 17 mg
- Thiamin - 0.2 mg
Step by Step Method
Dressing (#12611) ... This is a very easy NO oil dressing; full of flavor. Simply add everything and mix. I love to use a small mason jar or tupperware container, and shake; or, you can use a small bowl as well. Refrigerate a couple of hours before serving if possible.
Chicken ... You can really prepare the chicken anyway you want. I prefer to use bone in skin on breasts; and, simply roast in the oven. First, let the chicken come to room temp to take the chill off; then, drizzle with olive oil, and season with salt and pepper. Bake on a sheet pan lined with parchment paper or foil (for easy clean up), on the middle shelf at 350 degrees, for 30-40 minutes, depending on the size. You want an internal temperature of 160; then, remove from the oven, and cover to rest. The chicken will continue to cook. Let the chicken rest until cool enough to handle; then, remove from the bone, and dice. This is perfect to make ahead.
Beets ... When you cook the chicken; you want to cook the beets at the same time. Wash the beets and place on a sheet of foil. Drizzle with olive oil, and season with salt and pepper; then, fold up the foil to make a pouch. Add them directly to the rack in the oven. Depending on the size of the beets; they should take approximately the same time as the chicken - maybe 10-15 minutes longer - you want them fork tender but still firm; NOT falling apart. I use a knife to check for the doneness. Remove from the oven, open up the foil pouch; and, cool. Once the beets have cooled, the skin will peel right off; The back of a knife or paper towel works best - then dice. These also can be made ahead of time.
Walnuts ... You can toast them or not. I usually toast them in a dry saute pan on medium heat. About 3-4 minutes, and keep and eye on them. Once you can smell the nuts - they are done. And, don't forget to stir them a few times. Then, cool and store in a small ziploc bag. This is optional; but, they do add a lot of flavor when toasted.
Apples and Pears ... Dice up the apples and pears, and add to a small bowl. Squeeze a little lemon over the fruit and toss. This prevents them from browning.
Salad ... Add the kale, frisee, red onion, cranberries, apples, pears, chicken, a pinch of salt and pepper; and, a bit of the dressing; then, toss to combine. Then, add the beets, nuts, a little more dressing - and toss one more time. Also, I always like to keep a little dressing on the side; there is always someone who wants more dressing.
Serve and ENJOY! ... These can be plated individually, or family style. It makes a great lunch or main dish. If you want, add a few extra nuts as a garnish. Even though, these have Fall fruits; this is a fantastic summer salad too. A main salad for dinner is always something I enjoy. Serve with a loaf of beer bread; and, maybe a cup or bowl of soup on the side.
No special items needed.