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Lemon Kale Caesar Salad Recipe

  • Chicken
  • Salads
  • Side Dishes
Prep Time 10 mins
Cook Time 20 mins
Servings 4 servings
Calories 249 kcal
Lemon Kale Caesar Salad Recipe
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This lemon kale Caesar salad recipe calls for savory chicken chunks, crispy croutons, and fresh greens tossed together in a delicious homemade Caesar dressing. We’d love for you to try it and see how this lovely side dish can brighten up your meal!

Is Lemon Kale Caesar Salad Healthy?

The simple answer is yes, it is very good for your health.

First of all, this dish is low in carbs and calories, which makes it a wonderful option for those seeking to lose weight or are on low-carb diets. To be specific, this dish contains only 249 kcal, and the amount of carbohydrate in the dish is 5.4 g which accounts for just 2% of your daily recommended intake.

With chicken as one of the main ingredients, the amount of protein in this dish is fairly high, specifically 22g per serving. Sufficient consumption of protein is important because it helps with building and repairing muscles and tissues.

Kale must be mentioned, too. It is known as a superfood, packed with vitamins, minerals, and fiber such as vitamins A, C, potassium and calcium. Kale can do a world of good for your body, such as helping to improve eye health, heart health, and skin health.

Now, let’s take a closer look at the ingredient list!

Is Lemon Kale Caesar Salad Healthy

Ingredients for Lemon Kale Caesar Salad

1. For the Salad:

  • Chicken breast: For this recipe, we chose skinless boneless chicken breast for a lean source of protein.
  • Seasoning: To season the chicken, we simply used salt, pepper, paprika and olive oil.
  • Lettuce: We chose romaine lettuce for its mild taste and crunchy texture.
  • Kale: This salad works best with fresh, raw kale.
  • French baguette: We use a French baguette to make crispy croutons for added crunchy texture.

2. For the Lemon Caesar Dressing:

  • Olive oil: For the best quality, use cold pressed extra virgin olive oil (EVOO).
  • Spices: Spices for seasoning and making the dressing include salt, pepper, and garlic powder. 
  • Mustard: Traditional Dijon mustard is slightly salty and has a complex tang. Adding this to the dressing creates a sharper and stronger taste. 
  • Lemon zest: Lemon zest is added for extra flavor and aroma.
  • Lemon juice: Tangy lemon juice will do wonders for your salad in both lifting and preserving it.
ingredients

How to Prepare Ingredients for This Salad

  • For the Meat

Make sure to marinate the chicken before you cook it. Simply rub the chicken with paprika, pepper, salt, and olive oil. Feel free to adjust the amount to fit your taste.

  • For the Vegetables

Pick and wash your greens before chopping them into bite-sized pieces. A tip for making your raw kale less harsh in texture and less bitter in taste is to give them a quick massage. Place your kale in a large bowl, add in 2 tablespoons olive oil or lemon juice, then gently massage your kale for about 3-5 minutes.

  • For the Topping

Simply cut the French baguette into small cubes for making croutons later.

What to Eat With Lemon Kale Caesar Salad

If you are on a low-calorie diet, then having this dish as a main for lunch or dinner would be awesome, thanks to the protein from the chicken breast and the fiber present in the veggies. 

However, if you’re looking for something more fulfilling, then this lemon kale Caesar salad can be served as a delightful appetizer or as a lovely side dish to complement your meal. 

What to Eat With Lemon Kale Caesar Salad

How to Store the Leftovers

It is best to separate the salad and the dressing before storing them in the fridge. This will help the veggies remain crunchy and not go limp.

By doing this, you can keep your salad fresh for up to 2 days, whereas dressed salad can only last for 1 day in the fridge.

Lemon Kale Caesar Salad Recipe

How to Make Lemon Kale Caesar Salad

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Fresh, tangy, and savory, this satisfying lemon kale Caesar salad is the perfect accompaniment for your next summer meal.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dish
Cuisine American, Mexican
Servings 4 servings
Calories 249kcal

Ingredients
 

  • 1/2 oz French baguette cubed
  • 12 oz skinless boneless chicken breasts
  • 1 tsp paprika
  • 1/2 tsp pepper
  • 1/4 tsp salt divided
  • 3 1/2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp traditional Dijon mustard
  • 1 oz romaine lettuce chopped
  • 3 oz kale chopped
  • 0.5 oz parmesan cheese shredded

Instructions
 

  • Place 1/2 oz baguette cubes into an air fryer. Bake at 350 °F for 3 minutes.
    step 1: Make the croutons.
  • Meanwhile, marinate the chicken with 1 tsp paprika, 1/4 tsp pepper, 1/8 tsp salt, 1 tbsp olive oil.
    step 2: marinate the chicken
  • In a pan over high heat, add 1/2 tbsp olive oil, then sear the chicken for 5 minutes until golden brown on both sides (turn halfway through).
    step 3: Sear the chicken.
  • Next, place the chicken into the air fryer and cook at 390 °F for 10 minutes.
    step 4: Air-fry the chicken.
  • Make the sauce while waiting for the chicken to be ready. Mix together 1/2 tsp garlic powder, 1/4 tsp pepper, 1/8 tsp salt, 2 tbsp olive oil, 1/2 tsp lemon zest, 1 tbsp lemon juice and 1 tsp mustard.
    step 5: Make the dressing while waiting.
  • Transfer the chicken to a plate. After it cools down, cut the chicken into small cubes.
    step 6: Cut the chicken into small cubes.
  • Place 3 oz kale, 1 oz romaine lettuce and 1/2 oz croutons into a salad bowl, and top with the chicken chunks. Drizzle the sauce over it, and top with 0.5 oz parmesan cheese. Then serve!
    step 7: Arrange ingredients in a bowl. Drizzle the dressing over the salad and top with parmesan cheese. Serve

Nutrition

Nutrition Facts
How to Make Lemon Kale Caesar Salad
Amount Per Serving (1 serving)
Calories 249 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 3g19%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 65mg22%
Sodium 305mg13%
Potassium 405mg12%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 22g44%
Vitamin A 3023IU60%
Vitamin C 22mg27%
Calcium 109mg11%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Luna Regina

Luna Regina

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Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

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Lemon Kale Caesar Salad Recipe
Lemon Kale Caesar Salad Recipe
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Luna Regina
Recipe developed by Luna Regina on July 25, 2022

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