Juicy grilled chicken breast served over a bed of massaged kale, dressed with lemon and olive oil. High in lean protein, antioxidants, and fiber—ideal for sustained energy, immune support, and muscle maintenance.
Preparation Time
- Prep time: 10 minutes
- Cook time: 12–15 minutes
- Total time: 25 minutes
- Servings: 2 main plates
Ingredients
For the grilled chicken
- 2 skinless, boneless chicken breasts (about 120–150 g each)
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- Sea salt and black pepper to taste
- Optional: squeeze of lemon juice after cooking
For the kale salad
- 4 cups chopped kale, stems removed
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard (optional)
- 1/2 avocado, sliced
- 1 tablespoon sunflower seeds or pumpkin seeds
- Pinch of sea salt
Instructions
- Marinate the chicken: Rub with olive oil, garlic powder, oregano, salt, and pepper. Let sit at room temperature while prepping salad.
- Grill the chicken over medium heat for 6–8 minutes per side, or until cooked through (internal temp 75 °C / 165 °F). Let rest for 5 minutes, then slice.
- Prepare the kale salad: In a large bowl, add kale, olive oil, lemon juice, mustard (if using), and salt. Massage the kale for 2–3 minutes until tender.
- Top the kale with avocado slices, seeds, and grilled chicken. Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 400 kcal |
| Protein | 35 g |
| Fat | 22 g |
| Carbohydrates | 10 g |
| Fiber | 4 g |
| Sodium | ~220 mg |
| Cholesterol | ~90 mg |
Health Benefits
Lean protein for muscle repair
Chicken breast provides high biological value protein, essential for muscle maintenance, hormone production, and immune defense.
Reference: Pasiakos SM et al. (2015). Protein needs and exercise. Journal of the Academy of Nutrition and Dietetics.
Anti-inflammatory and detox support
Kale offers glucosinolates, vitamin K, and chlorophyll, promoting cellular detox and inflammation reduction.
Study: de Azevedo M et al. (2019). Health effects of kale. Food & Function.
Cardiovascular and skin health
Olive oil and seeds contain monounsaturated fats and vitamin E, which support heart function and skin elasticity.
Source: Schwingshackl L & Hoffmann G. (2014). Monounsaturated fats and cardiovascular health. PLOS ONE.
Blood sugar regulation
The fiber in kale, avocado, and seeds slows glucose absorption and enhances post-meal satiety.
Reference: Slavin JL. (2003). Dietary fiber and glycemic control. Nutrition.
Cooking Tips
- Massage kale properly: This softens the leaves and improves digestibility and flavor.
- Use a grill pan or cast-iron skillet if outdoor grilling isn’t available.
- Meal prep: Store grilled chicken and salad base separately; add avocado just before serving.
- Flavor twist: Add apple slices or roasted beets for sweetness, or a dollop of hummus for creaminess.
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