Seared Chicken & Kale Salad with Apple & Creamy Mustard Dressing

Seared Chicken & Kale Salad

with Apple & Creamy Mustard Dressing

Group Created with Sketch. 25 min
WW™ Approved Diabetes Friendly Carb Conscious Mediterranean Diet 600 Calories Or Less i
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no red meat, poultry, fish, or seafood, and may include eggs, animal-based dairy products, and honey.
WW™ Approved
Our recipes that have earned the WW Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. To learn more about WW visit WW.com.
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
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
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.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at the American Diabetes Association. To find out more visit www.diabetes.org.
  • icon-servings Created with Sketch.
    2 Servings
  • icon-nutrition Created with Sketch. Est. 390 Cals/serving
  • View All
    Nutrition Label
    Download

For this hearty dish, savory seasoned chicken, crisp, sweet apple, and earthy beets are tossed with tender kale—marinated in a bright, creamy mustard dressing to help soften the leaves.
5 green SmartPoints® per serving
4 blue SmartPoints® per serving
4 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com

To make this recipe diabetes friendly and meet the ADA nutrition guidelines for sodium, it is recommended that no additional salt be added to this recipe when prepared. See nutrition information for sodium as packaged.
CLICK FOR RECIPE CARD

Get Cooking
Blue Apron, a proud supporter of
Ada foodhub logo tm wht spoon
fresh
ingredients
Seared Chicken & Kale Salad with Apple & Creamy Mustard Dressing
Title
  • 6 oz Chicken Tenders
  • 1 bunch Kale
  • 1 Apple
  • 4 oz Cooked Beets
  • 2 Tbsps Chicken Demi-Glace
  • 2 Tbsps Sliced Roasted Almonds
  • 1 Tbsp Creamy Mustard Sauce
  • 1 Tbsp Verjus Blanc
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
time-saving
tips & techniques
Prepare the ingredients
1 Prepare the ingredients

Wash and dry the fresh produce. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. Quarter, core, and thinly slice the apple. On a paper towel-lined cutting board, medium dice the beets.

Marinate the kale
2 Marinate the kale

In a large bowl, combine the creamy mustard sauce, verjus, and 1 teaspoon of olive oil. Taste, then season with salt and pepper if desired. Add the sliced kale. Using your hands, massage the kale until slightly softened. Set aside to marinate, stirring occasionally, at least 10 minutes.

Cook & chop the chicken
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 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken and cook 3 to 5 minutes, or until lightly browned. Flip and cook 2 to 3 minutes, or until browned. Add the demi-glace (carefully, as the liquid may splatter). Cook 1 to 2 minutes, or until the chicken is cooked through and the liquid has cooked off. Turn off the heat. Transfer to a cutting board and carefully chop into bite-sized pieces.

Make the salad & serve your dish
4 Make the salad & serve your dish

To the bowl of marinated kale, add the sliced apple, diced beets, and chopped chicken. Stir to combine. Taste, then season with salt and pepper if desired. Serve the salad garnished with the almonds. Enjoy!

Tips from Home Chefs

About Blue Apron

Ba hero

Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Prepare the ingredients
1 Prepare the ingredients

Wash and dry the fresh produce. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. Quarter, core, and thinly slice the apple. On a paper towel-lined cutting board, medium dice the beets.

2 Marinate the kale

In a large bowl, combine the creamy mustard sauce, verjus, and 1 teaspoon of olive oil. Taste, then season with salt and pepper if desired. Add the sliced kale. Using your hands, massage the kale until slightly softened. Set aside to marinate, stirring occasionally, at least 10 minutes.

Marinate the kale
Cook & chop the chicken
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 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken and cook 3 to 5 minutes, or until lightly browned. Flip and cook 2 to 3 minutes, or until browned. Add the demi-glace (carefully, as the liquid may splatter). Cook 1 to 2 minutes, or until the chicken is cooked through and the liquid has cooked off. Turn off the heat. Transfer to a cutting board and carefully chop into bite-sized pieces.

4 Make the salad & serve your dish

To the bowl of marinated kale, add the sliced apple, diced beets, and chopped chicken. Stir to combine. Taste, then season with salt and pepper if desired. Serve the salad garnished with the almonds. Enjoy!

Make the salad & serve your dish