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Kale and red oak leaf salad with lemony chicken

As you well know, at LetsCook we love healthy salads that don’t leave you all hungry afterwards. Here is another delicious one. You’ll find there is a nice mix of textures with the crispy kale and the tender red oak leave lettuce. And, you could say that the dressing is “Cesar” style with its creaminess.Light meal rich in vitamin C, K and protein.

Preparation time

  • 30 min

Temps de preparació

  • 30 min

Dificultat

  • Facil

Difficulty

  • Facil

Ingredients

  • Lemon
  • Garlic
  • Chicken breast
  • Greek yogurt (Milk)
  • Oak Leaf
  • Croutons (Gluten)
  • Parmesan cheese (Milk)
  • Kale
  • Brown sugar

Necessary utensils

  • Cutting board
  • Knife
  • Frying pan
  • Grater
  • Large bowl

Nutritional information (every 100 grams)

Calories190,9 Kcal
Fat10,3 g
of which saturated fat3,9 g
Carbohydrates8,2 g
of which sugar2,6 g
Proteins15,8 g
Salt0,2 g

Preparation time

  • 30 min

Difficulty

  • Facil

Ingredients

  • Lemon
  • Garlic
  • Chicken breast
  • Greek yogurt (Milk)
  • Oak Leaf
  • Croutons (Gluten)
  • Parmesan cheese (Milk)
  • Kale
  • Brown sugar

Necessary utensils

  • Cutting board
  • Knife
  • Frying pan
  • Grater
  • Large bowl

Nutritional information (every 100 grams)

Calories190,9 Kcal
Fat10,3 g
of which saturated fat3,9 g
Carbohydrates8,2 g
of which sugar2,6 g
Proteins15,8 g
Salt0,2 g

Cooking step by step

El aderezo - Ensalada de kale y hoja de roble

The dressing:

Chop the garlic and mix with the yogurt.
Season with salt and black pepper. 

La ensalada - Ensalada de kale y hoja de roble

The salad:

Chop the kale into smaller pieces and tear apart the oak leaf lettuce with your hands. Put everything in a salad bowl.
Grate Parmesan cheese on top.
Squeeze half a lemon on top.
Add croutons and dressing. Mix everything together. 

El salmon - Ensalada de kale y hoja de roble

The chicken:

Squeeze the other half of the lemon and mix with brown sugar and a dash of olive oil.
Heat up frying pan and grill the chicken 5-8 min/ side depending on its size. Add the dressing, little by little, on top of the chicken towards the end of the cooking.
Season with salt and pepper.

Serve your salad:

Serve the salad with the chicken. 

El bulgur Merluza a la plancha

paso 5

paso 5

El bulgur Merluza a la plancha

paso 6

paso 6

Cooking
step by step

The dressing:

Chop the garlic and mix with the yogurt.
Season with salt and black pepper. 

El aderezo - Ensalada de kale y hoja de roble

The salad:

Chop the kale into smaller pieces and tear apart the oak leaf lettuce with your hands. Put everything in a salad bowl.
Grate Parmesan cheese on top.
Squeeze half a lemon on top.
Add croutons and dressing. Mix everything together.

La ensalada - Ensalada de kale y hoja de roble

The chicken:

Squeeze the other half of the lemon and mix with brown sugar and a dash of olive oil.
Heat up frying pan and grill the chicken 5-8 min/ side depending on its size. Add the dressing, little by little, on top of the chicken towards the end of the cooking.
Season with salt and pepper. 

El salmon - Ensalada de kale y hoja de roble

Serve your salad:

Serve the salad with the chicken.  

paso 5

paso 5

El bulgur Merluza a la plancha

paso 6

paso 6

El bulgur Merluza a la plancha

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