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Wholesome Marinated Kale and Chicken Bowls

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A quick, healthy, and flavorful dinner recipe featuring tender marinated kale and juicy chicken breasts served over quinoa or brown rice. Perfect for busy weeknights or a wholesome meal any day.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breasts
  • 3 tablespoons extra virgin olive oil (for chicken marinade)
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon dried oregano or Italian seasoning blend
  • Salt and freshly ground black pepper to taste
  • 6 cups fresh kale leaves (about 180 g), stems removed and chopped
  • 2 tablespoons olive oil (for kale marinade)
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon minced shallots or red onion
  • Pinch of red pepper flakes (optional)
  • Salt and pepper to taste
  • 1 cup cooked quinoa or brown rice
  • Toasted nuts or seeds (pumpkin seeds or sliced almonds) for crunch
  • Fresh herbs (parsley or cilantro) for freshness
  • Avocado slices (optional)

Instructions

  1. In a medium bowl, whisk together 3 tablespoons olive oil, juice of 1 lemon (~3 tablespoons), 2 minced garlic cloves, 1 teaspoon Dijon mustard, 1 teaspoon honey, 1 teaspoon dried oregano, and salt and pepper to taste.
  2. Add 1 pound (450 g) of chicken breasts to the marinade, coating them well. Cover and refrigerate for at least 15 minutes, ideally 30 minutes for deeper flavor.
  3. Wash and dry about 6 cups (180 g) of kale leaves. Remove tough stems and chop leaves into bite-sized pieces. Place kale in a large bowl.
  4. In a small bowl, whisk together 2 tablespoons olive oil, 1 tablespoon apple cider vinegar, 1 tablespoon minced shallots, a pinch of red pepper flakes (if using), and salt and pepper.
  5. Pour the kale marinade over the kale and gently massage the leaves with your hands for 2-3 minutes until softened and darkened.
  6. Heat a large non-stick or grill pan over medium-high heat. Remove chicken from marinade and cook for 5-6 minutes per side (10-12 minutes total) until cooked through and juices run clear. Internal temperature should reach 165°F (74°C).
  7. Let the chicken rest for 5 minutes after cooking, then slice into strips or bite-sized pieces.
  8. Divide cooked quinoa or brown rice between bowls. Top with marinated kale and sliced chicken. Sprinkle with toasted nuts or seeds and fresh herbs. Add avocado slices if desired.

Notes

Massaging the kale is essential to soften it and reduce bitterness. Rest the chicken after cooking to keep it juicy. If kale tastes too bitter, add a splash more apple cider vinegar. You can substitute quinoa with cauliflower rice for a low-carb option. For a vegan version, replace chicken with marinated tofu or roasted chickpeas and honey with maple syrup.

Nutrition

Keywords: kale bowl, chicken bowl, healthy dinner, marinated kale, quick dinner, easy recipe, gluten-free, high protein

Find it online: https://larameals.com/wholesome-marinated-kale-and-chicken-bowls-easy-healthy-dinner-recipe/