kale tabouleh with chicken
kale tabouleh with chicken
A spin on a classic Middle Eastern salad that’s balanced, healthy, and full of flavor. This recipe is for one but it’s a great one to double for leftovers!
This recipe is part of the Weeknight Dinners menu for next week. The three other dishes on the menu include a chicken taco salad, vegetarian fried rice, and chicken tostadas. Cabbage, red onion, and black beans are all used several times to reduce food waste and keep grocery costs down. Plus, the weekend prep-ahead is quick — make some rice and bake some chicken and you’ll be good to go! There’s still time to join the cooking club if you’d like access to next week’s menu. You’ll also get a batch cook guide so you can prep ahead and a shopping list so you can get in and out of the store in no time. What are you waiting for? Join the cooking club now!
INGREDIENTS
FOR THE BAKED CHICKEN
3 oz chicken (1/2 of a breast)
1 tsp extra virgin olive oil
kosher salt
pepper
FOR THE TABOULEH SALAD
1/3 cup bulgur
1 1/2 cups kale, stem removed and finely chopped
1/4 cup persian cucumber, sliced
1/2 cup tomatoes, diced
2 tsp green onion, thinly sliced
1 Tbsp extra virgin olive oil
juice from 1/2 lemon
kosher salt
INSTRUCTIONS
Heat oven to 450° F.
BRINE THE CHICKEN
Fill a large bowl with lukewarm (not hot) water. Stir in a small handful of salt until it mostly dissolves. Then add your chicken breasts and let them sit in the saltwater to brine for at least 15 minutes.
Meanwhile, cook the bulgur according to package directions.
BAKE THE CHICKEN
When you’re ready to cook, remove the chicken from the brine. Give it a good rinse with room temperature water to wash off the salt, and then pat it dry with a paper towel.
Evenly coat chicken with olive oil and season it with salt and pepper; bake for 15 to 18 minutes.
Remove from the oven, loosely tent the pan with a sheet of aluminum foil and let the chicken rest for 5 to 10 minutes before cutting.
ASSEMBLE THE SALAD
In a large bowl, massage kale with 1 tsp olive oil and a pinch or two of salt. Add the bulgur, cucumber, tomato, and green onion. Dress with lemon juice and remaining olive oil and gently toss to combine. Serve with chicken.
Notes
You can use a food processor to finely chop your kale.
| CALORIES | CARBS | PROTEIN | FAT |
|---|---|---|---|
| 452 | 52g | 26g | 16g |
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.