Seared Chicken & Kale Salad with Roasted Carrots & Sesame-Dijon Dressing

Seared Chicken & Kale Salad

with Roasted Carrots & Sesame-Dijon Dressing

25 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
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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Pescatarian
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

The star of this hearty salad is the rich, savory dressing (made with tahini, dijon, parmesan, and more) that brings together tender kale, sweet persimmon or pear, and roasted carrots—all topped with seared chicken and crunchy sesame seeds.
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Dietary Information

Carb Conscious 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    560 Cals (est.)
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fresh
ingredients
Seared Chicken & Kale Salad with Roasted Carrots & Sesame-Dijon Dressing
Title
  • 7 oz Chicken Tenders
  • 2 Tbsps Tahini
  • 1 Lemon
  • 6 oz Carrots
  • 2 Tbsps Vegetarian Worcestershire Sauce
  • 1 clove Garlic
  • 1 Persimmon Or Pear
  • ¼ cup Grated Parmesan Cheese
  • 1 bunch Kale
  • 2 Tbsps Dijon Mustard
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 1 tsp Black & White Sesame Seeds
time-saving
tips & techniques
How To: Quarter and Deseed a Lemon
How To: Peel a Carrot
How To: Peel Garlic
How To: Safely Cut Round Vegetables
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare & roast the carrots
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. 

Prepare the remaining ingredients & marinate the kale
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). Core and thinly slice the persimmon or 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.

Cook the chicken
3 Cook 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. Turn off the heat.

Make the dressing
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.

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

To the bowl of marinated kale, add the roasted carrots, sliced persimmon or pear, and dressing; season with salt and pepper. Toss to thoroughly coat. Taste, then season with salt and pepper if desired. Serve the cooked chicken over the salad. Garnish with the sesame seeds. Enjoy!

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Seared Chicken & Kale Salad

Prepare & roast the carrots
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). Core and thinly slice the persimmon or 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.

Prepare the remaining ingredients & marinate the kale
Cook the chicken
3 Cook 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. Turn off the heat.

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.

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 carrots, sliced persimmon or pear, and dressing; season with salt and pepper. Toss to thoroughly coat. Taste, then season with salt and pepper if desired. Serve the cooked chicken over the salad. Garnish with the sesame seeds. Enjoy!

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