Chicken, Delicata Squash & Kale Salad with Raisins & Fig-Mustard Dressing
600 Calories or Less

Chicken, Delicata Squash & Kale Salad

with Raisins & Fig-Mustard Dressing

40 MIN
2 Servings
Wellness at Blue Apron
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These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

This hearty salad combines tender marinated kale with bites of chicken, roasted onion and delicata squash, sweet raisins, and a tangy dressing made with fig spread, dijon, lemon, and parmesan.

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Dietary Information Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

Carb Conscious 600 Calories Or Less
  • Nutrition
  • Calories
    570 Cals (est.)
Chicken, Delicata Squash & Kale Salad with Raisins & Fig-Mustard Dressing
  • 10 oz Boneless Chicken Breast Pieces
  • 1 Delicata Squash
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 6 oz Kale
  • 1 Lemon
  • 1 Tbsp Whole Grain Dijon Mustard
  • 1 Tbsp Fig Spread
  • 1½ Tbsps Golden Raisins
  • ¼ tsp Crushed Red Pepper Flakes
  • ¼ cup Grated Parmesan Cheese
  • 1 Red Onion

Tips from Home Chefs

Prepare & roast the squash
1 Prepare & roast the squash

Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Line a sheet pan with foil. Halve, peel, and thinly slice the onion. Cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out and discard the pulp and seeds. Cut crosswise into 1/2-inch pieces. Place the prepared vegetables on the sheet pan. Drizzle with olive oil; season with salt, pepper, and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Toss to coat. Arrange in an even layer. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

2 Prepare & marinate the kale

Meanwhile, quarter and deseed the lemon. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. Place in a large bowl; add the juice of 2 lemon wedges and 2 tablespoons of olive oil. Season with salt and pepper. Using your hands, massage the kale to slightly soften. Set aside to marinate, stirring occasionally, at least 10 minutes.  

Prepare & marinate the kale
Cook the chicken
3 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and enough of the spice blend to coat (you may have extra); toss to coat. In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned and cooked through. Turn off the heat.

4 Make the dressing

In a bowl, whisk together the mustard, fig spread, half the parmesan, the juice of the remaining lemon wedges, and a drizzle of olive oil. Taste, then season with salt and pepper if desired.

Make the dressing
Make the salad & serve your dish
5 Make the salad & serve your dish

To the bowl of marinated kale, add the roasted vegetables, raisins, and dressing; season with salt and pepper. Toss to thoroughly coat. Taste, then season with salt and pepper if desired. Serve the salad topped with the cooked chicken. Garnish with the remaining parmesan. Enjoy!

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