Hazelnuts, blueberries and fresh ginger are welcome additions to this kale and chicken salad.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine 3 tablespoons of the lemon juice, the lime juice, 1/4 teaspoon of the salt, the crushed red pepper and the 1/4 teaspoon black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 15 minutes.

  • Meanwhile, place kale in an extra-large bowl. Drizzle with oil. Using clean hands, massage oil into kale; set aside.

  • Halve, seed, peel and chop mango, reserving the juice. Set chopped mango aside. For dressing, in a small bowl, combine the reserved mango juice, the reserved lemon peel, the remaining 3 tablespoons lemon juice, the remaining 1/4 teaspoon salt, the ginger and the 1/8 teaspoon black pepper. Set aside.

  • Drain chicken, discarding marinade. Heat a grill pan over medium-high heat. Add chicken. Cook 8 to 10 minutes or until chicken is no longer pink (165 degrees F), turning once halfway through cooking. If chicken browns too quickly, reduce heat to medium.

  • Add chopped mango, blueberries and hazelnuts to kale in bowl. Drizzle with dressing; toss gently to coat. Divide kale mixture among four dinner plates. Slice chicken; arrange on top of kale mixture.


Tips: If you can't find 5-ounce chicken breast halves, buy two larger breast halves (1 1/4 pounds total) and cut them in half horizontally to yield four chicken breast portions.

It's important that the mango is ripe, so there is juice to collect and so it's sweet enough to balance the tartness from the lemon juice.

To toast whole nuts or large pieces, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven 5 to 10 minutes or until golden, shaking pan once or twice.

Nutrition Facts

1 chicken breast half and 1 1/2 cups kale mixture
311 calories; protein 34.8g; carbohydrates 21.6g; dietary fiber 3.9g; sugars 12.9g; fat 10.7g; saturated fat 1.4g; cholesterol 90.7mg; vitamin a iu 7328.7IU; vitamin c 112.3mg; folate 62.5mcg; calcium 126mg; iron 2.1mg; magnesium 89.1mg; potassium 1041.3mg; sodium 355.1mg.

5 lean protein, 1 fat, 1 fruit, 1 vegetable