Poached Chicken, Pumpkin and Kale Keto Salad with Ranch Dressing

If we say you’ll be kale-in it when you make this keto salad, would you believe it? Answer should always be oh Kale yeah!

Prep time: 10 mins

Cook time: 35 mins

Total time: 45 mins

Difficulty: Easy

Serves: 4

    Nutritional info: (per serving)

  • Calories: 508 kcal
  • Total carbs: 11g
  • Fibre: 3.9g
  • Net carbs: 7.1g
  • Fat: 33.2g
  • Protein: 42.5g

08-Jun 2021, by Alice Sandwith

This wholesome, hearty and delicious keto salad is loaded with protein, vitamins and nutrients packed in one bowl.

Ingredients

Poached chicken

  • 500g skinless chicken breast
  • water

Aromatics: Pink Himalayan salt, Garlic, Onion, Bay leaf, Whole peppercorns, Sliced ginger, Fresh herbs (parsley, thyme, oregano)

Kale salad

  • 1 bunch kale (de-ribbed, cut & massaged)
  • 200g pumpkin (peeled and diced)
  • 250g cherry tomatoes (halved)
  • 1 small red onion (thinly sliced)
  • 50g walnuts
  • 1 tbsp olive oil
  • salt and pepper

For the dressing:

Directions

  1. Preheat the oven to 180°C.
  2. For the chicken, fill a medium stockpot about half full with water and add the aromatics. Bring the water to a boil, add the chicken breast and simmer for 8-10 minutes.
  3. For the pumpkin, drizzle with olive oil, season with salt and pepper and transfer to the preheated oven.
  4. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork.
  5. Meanwhile, remove the chicken from the heat and cover with a lid and let it sit in the hot water for 12-15 minutes or until the chicken is cooked through.
  6. Next, for the salad, in a large mixing bowl, add the kale and the olive oil and begin massaging until the kale is softened. Set aside.
  7. Remove the pumpkin from the oven and set aside to cool.
  8. Remove the chicken from the pot and transfer to a cutting board. Using a fork and a knife sliced into bite sized and set aside.
  9. To make the dressing, in a small bowl, whisk together the dressing ingredients by hand until smooth. Add more salt to taste if needed. Keep in the fridge.
  10. To the bowl of kale, add the cherry tomatoes, roasted pumpkin, sliced onion, walnuts, cooked chicken and dressing.
  11. Toss to thoroughly coat. Taste and add more salt if desired. Enjoy!

Directions

Tips & alternatives

The cooked chicken can be served straight from the pan but is also awesome chilled.

For the dressing, thin it out with water if it's too thick.

Alice Sandwith

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