Overview of nutritional value
Kale salad with chicken is a great choice for those who are looking for a dish that is not only delicious but also nutritious and supports weight loss. Kale is one of the most nutrient-dense green vegetables, containing vitamins A, C, K, and minerals like calcium, potassium, and fiber. Chicken, especially chicken breast, is a source of high-quality, low-fat protein, helping you feel full longer and supporting muscle building. When combining these two ingredients, you will have a dish that is not only delicious but also very healthy.
Ingredient
To prepare kale salad with chicken, you need the following ingredients:
- 200g chicken breast: This is the main source of protein for the dish, helping to maintain energy and muscles.
- 100g kale: This vegetable is rich in fiber and vitamins, helps with good digestion and enhances resistance.
- 1 ripe avocado: Avocados provide healthy fats, which help absorb fat-soluble vitamins.
- 1 cucumber: Helps cool and provide more water for the body.
- 10 cherry tomatoes: Provides vitamin C and lycopene, strong antioxidants.
- 1/2 red onion: Adds flavor and nutrients to the salad.
- 50g roasted almonds or cashews: Provides healthy fats and adds crunch to dishes.
- 1 lemon: Used to make sauce, providing vitamin C and fresh flavor.
- 2 tablespoons olive oil: Healthy fat, helps soften kale and make dressing.
- Salt, pepper, minced garlic, spices according to taste: Helps enhance the flavor of the dish.
Making
Step 1: Prepare ingredients
Wash all ingredients:
Kale: Wash, drain and cut into small pieces.
Cucumber: Wash and slice thinly.
Cherry tomatoes: Wash, cut in half.
Red onion: Peel and slice thinly.
Avocado: Peel and cut into small square pieces.
Step 2: Prepare chicken breasts
Marinate chicken breasts with salt, pepper and minced garlic for about 15 minutes.
Saute chicken breasts with 1 tablespoon olive oil until golden brown on both sides. Then let cool and cut into thin slices.
Step 3: Prepare the sauce
Mix lemon juice, olive oil, salt, pepper and a little seasoning in a small bowl. Stir well until mixture is combined.
Step 4: Mix salad
Add kale, cucumber, cherry tomatoes, onion, avocado and almonds or cashews to a large bowl.
Add sliced chicken.
Pour the sauce over, mix all the ingredients well to coat the sauce evenly.
Salient features
Kale salad with chicken is not only attractive in taste but also has many outstanding features:
Rich in fiber: Kale is a great source of fiber, which helps improve digestion and prevent constipation.
Low in calories: This salad is an ideal choice for those on a diet, helping to control calorie intake.
Rich in protein: Chicken provides protein necessary for building and maintaining muscles.
Contains many vitamins and minerals: Kale, cherry tomatoes and avocados provide many vitamins and minerals necessary for overall health and skin beauty.
Creative service ideas
Meal Prep Service: Provides preparation and delivery of kale salad with chicken for busy people who want to eat healthy. Customers can order ahead and receive pre-prepared meals, simply heat and enjoy.
Salad Bar: Open a salad bar where customers can choose their own ingredients to make kale salad with chicken to their liking. This is an attractive business idea for densely populated areas or commercial centers.
Catering Service: Provides party services with kale salad with chicken for events, conferences or small parties. This is a great way to introduce healthy and delicious food to more people.
The ingredients can be used to make other dishes
The ingredients in kale salad with chicken can be used to make a variety of dishes:
Kale: Can be made into juice or smoothie, or sauteed with garlic and olive oil as a side dish.
Chicken breast: You can make honey grilled chicken, stir-fried chicken with vegetables or chicken rolled with vegetables.
Avocado: Use as a guacamole to eat with sandwiches or make an avocado and shrimp salad.
Almonds: Eat directly as a snack or make almond butter to spread on bread.
Cucumber: You can make pickled cucumber or cucumber juice.
Cherry tomatoes: Use to make fresh tomato sauce or grill as a side dish.
Red onion: Used as an ingredient for many other salads or stir-fried with meat.
Frequently asked questions
1. Does kale salad with chicken really help you lose weight?
Yes, this salad contains a lot of fiber and protein, which helps reduce hunger and control calorie intake, making the weight loss process more effective.
2. Can I replace kale with another vegetable?
Yes, you can replace kale with spinach or Romaine lettuce. These vegetables also contain lots of fiber and vitamins, which are very good for health.
3. How to know if chicken breast is fully cooked?
Chicken breasts are completely cooked when the outer surface is evenly golden and no longer pink on the inside. You can use a food thermometer to check and make sure the chicken’s internal temperature reaches 75°C.
4. How far in advance can I prepare this dish?
You can prepare the salad in advance and store it in the refrigerator for 1-2 days. When eating, just sprinkle the sauce and mix well. If you want to ensure freshness, you should prepare the vegetables and chicken separately, only mixing when about to eat.
5. Is there any way to make this dish richer?
You can add other vegetables such as broccoli, peas or olives to make the salad more attractive. Additionally, other spices such as chili powder or basil can be added to add flavor.
6. Is this salad suitable for vegetarians?
If you want to make this salad vegetarian, you can replace the chicken with tofu or silken tofu. Other ingredients remain the same to ensure complete nutrition.
7. Can I use another sauce instead of the olive oil lemon sauce?
Yes, you can try other sauces like honey mustard dressing, balsamic vinegar dressing or tahini dressing. Each type of sauce will bring a special flavor to your salad.
Kale salad with chicken is not only a delicious dish but also brings many nutritional benefits. With a simple recipe and easy-to-find ingredients, you can easily make this salad at home. Try it now to feel the great taste and benefits