Seared Chicken & Kale Salad with Apple & Creamy Mustard Dressing

Seared Chicken & Kale Salad

with Apple & Creamy Mustard Dressing

25 MIN
2 Servings
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Vegetarian
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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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From the Test Kitchen

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.
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Dietary Information

Carb Conscious 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    390 Cals (est.)
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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
How To: Separate Leafy Greens from the Stems
How To: Safely Cut Round Vegetables
step-by-step
instructions
Cook Along Triangle Created with Sketch.
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!

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Seared Chicken & Kale Salad

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
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