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Seared Chicken & Kale Salad
with Pear & Sesame-Dijon Dressing
25 min
Carb Conscious
600 Calories Or Less
i
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Fri Delivery Only
Recipe only available for Friday delivery.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor.
Mediterranean Diet
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Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. *Our Carb Conscious recipes have 48g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving.
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2 Servings
- Est. 570 Cals/serving
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The star of this wholesome salad is the rich, savory dressing (made with tahini, dijon mustard, parmesan, and more) that brings together tender kale, sweet pear, and roasted carrots—all topped with seared chicken and crunchy sesame seeds.
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fresh
ingredients
Title
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6 oz Chicken Tenders
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1 Pear
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1 Lemon
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6 oz Carrots
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1 bunch Kale
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1 clove Garlic
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2 Tbsps Vegetarian Worcestershire Sauce
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2 Tbsps Tahini
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¼ cup Grated Parmesan Cheese
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2 Tbsps Dijon Mustard
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1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
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1 tsp Black & White Sesame Seeds
step-by-step
instructions
1
Prepare & roast the carrots
Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Transfer to a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
2
Prepare the remaining ingredients & marinate the kale
Meanwhile, peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Quarter, core, and thinly slice the pear. 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.
3
Cook & chop the chicken
Meanwhile, pat the chicken dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken. Cook 3 to 5 minutes per side, or until browned and cooked through. Transfer to a cutting board; roughly chop.
4
Make the dressing
Meanwhile, in a bowl, whisk together the mustard, cheese, tahini, worcestershire sauce, the juice of the remaining lemon wedges, 2 tablespoons of water, and as much of the garlic paste as you’d like. Taste, then season with salt and pepper if desired.
5
Make the salad & serve your dish
To the bowl of marinated kale, add the roasted carrots, sliced pear, and dressing; season with salt and pepper. Toss to thoroughly coat. Taste, then season with salt and pepper if desired. Serve the chopped chicken over the salad. Garnish with the sesame seeds. Enjoy!
1
Prepare & roast the carrots
Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Transfer to a sheet pan. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
2
Prepare the remaining ingredients & marinate the kale
Meanwhile, peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Quarter, core, and thinly slice the pear. 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.
3
Cook & chop the chicken
Meanwhile, pat the chicken dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken. Cook 3 to 5 minutes per side, or until browned and cooked through. Transfer to a cutting board; roughly chop.
4
Make the dressing
Meanwhile, in a bowl, whisk together the mustard, cheese, tahini, worcestershire sauce, the juice of the remaining lemon wedges, 2 tablespoons of water, and as much of the garlic paste as you’d like. Taste, then season with salt and pepper if desired.
5
Make the salad & serve your dish
To the bowl of marinated kale, add the roasted carrots, sliced pear, and dressing; season with salt and pepper. Toss to thoroughly coat. Taste, then season with salt and pepper if desired. Serve the chopped chicken over the salad. Garnish with the sesame seeds. Enjoy!
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