Healthy Recipe: Sun-Baked Tomato, Lentil, and Tuscan Kale Salad with Roast Chicken

This salad is a principal dish that pulls out all of the stops. Nutrient wealthy lentils, tasty roast rooster, and creamy feta cheese, paired with recent leaf greens and sundried tomatoes. This single dish gives nourishment, is nutritionally balanced and tons of taste. Better of all, it’s nice made in bulk as a result of it saves nicely – actually, the flavors get higher in a single day. Making it an awesome dinner, and an excellent higher wholesome lunch.

Lentils are full of protein (a 3rd of your day by day necessities in a single cup!), excessive in dietary fiber and different important vitamins, particularly the B-vitamins. With over a dozen varieties, the flavour can vary from nutty to peppery to meaty or umami flavors. Colourful and an array of textures when cooked, they will thicken a sauce or add chewy pleasure to a salad or fish dish. Lentils may even be sprouted on the window sill to create a leafy crunchy sandwich or salad topping. 

Lentils are an awesome pantry staple as a result of they are often saved for a few years, they don’t require soaking and can prepare dinner in lower than half-hour. They’re an inexpensive supply of excellent high quality vitamin. 


For the rooster: 

1/2 cp olive brine 

1 lemon, zest and juice

1 Tbp olive oil 

2 cloves garlic, minced 

2 lbs rooster thighs, boneless, skinless

For the lentils: 

1 ½  lbs inexperienced lentils, dried 

2 bay leaves

1 clove garlic, giant

½ bunch Tuscan kale, 

6 sun-dried tomatoes, drained, minced, with 3 Tbps of the oil reserved

4 Tbp recent flat-leaf parsley, minced 

1 Tbp purple wine vinegar

¼ lbs feta cheese, crumbled or cubed, with 1 Tbp put aside for garnish


Mix lemon zest and juice, garlic, olive brine, and olive oil in a big bowl and whisk to mix. Rating the rooster thighs with two slits, then add to marinade and toss in marinade. Cowl and put aside within the fridge to marinate. Toss often. 

Preheat the oven to 425. 

In a big saucepan, convey 6 cups of water to a boil after which add the dried lentils, bay leaves and complete garlic clove. Return to a boil over medium warmth, then scale back the warmth to low and simmer, and prepare dinner uncovered till  the lentils are tender to the chunk, roughly 30 to 40 minutes. Cook dinner lentils like pasta, testing recurrently, to make certain they don’t seem to be over cooked. If any of the lentils are beginning to break up – the lentils are cooked and ought to be faraway from the warmth. As soon as cooked, drain the lentils nicely and put aside. 

Whereas the lentils are cooking, strip the kale leaves off their stems. Discard the stems (these could be saved within the freezer for inventory or smoothies) and set the leaves apart within the giant stack. As soon as all leaves have been stripped and stacked, roll the stack into a decent cylinder.  And lower crosswise to create uniform skinny ribbons. Lower any very lengthy stips in half after which switch the ribbons to a big bowl. Season with a pinch of salt and therapeutic massage till kale feels tender. Put aside. 

In a big bowl create the salad dressing by combining ½ teaspoon salt, the minced sun-dried tomatoes and the reserved sun-dried tomato oil, minced garlic, 3 tablespoons of chopped parsley and vinegar. Whisk to mix. 

Switch the marinated rooster to a baking sheet and add to the oven. Roast for about 20 minutes or till a thermometer reads 165°F. Put aside to chill for five minutes. After which lower into 2 inch slices. 

When the lentils are totally drained add them to the massive bowl, together with the marinated kale strips and the dressing and toss to mix. Prime with the feta cheese, sliced rooster and garnish with a further 1 tablespoon of parsley. Serve at room temperature. 

Serves 6-8 individuals.


Energy 420

Protein  37 g

Whole fats  18 g

Saturated fats  4.5 g

Ldl cholesterol  135 mg

Carbs 28 g

Fiber 7 g

Whole sugars 3 g

Added sugars 0 g

Sodium 320 mg

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