If you’re on the lookout for a nutritious, flavorful meal that keeps you satisfied without sacrificing taste, look no further than these Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce. This recipe seamlessly combines tender chicken breasts marinated in a zesty blend of spices with hearty kale, creating a dish that’s as visually appealing as it is delicious. The sun-dried tomato sauce elevates the entire experience, adding a rich umami flavor that complements the freshness of the kale. Jerk Chicken Bowl for a twist Not only is this meal quick to prepare, but it also packs a punch in terms of nutrients, making it perfect for busy weeknights or meal prep. In just about 30 minutes, you can have a wholesome dinner on the table that everyone will love. Whether served warm or chilled as leftovers, these bowls are versatile enough to suit any occasion. Let’s dive into why you’ll adore this recipe even more.
Why You’ll Love This Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
For more inspiration, check out this Chickpea Paprikash Recipe recipe.
- Healthy and Nutritious: Packed with vitamins from fresh kale and protein-rich chicken, this dish supports a balanced diet while keeping your taste buds happy
- Flavorful Marinade: The marinade infuses the chicken with incredible flavor, ensuring each bite is juicy and satisfying
- Meal Prep Friendly: Perfect for preparing ahead of time, these bowls store well and make for easy lunches throughout the week
Ingredients for Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
Here’s what you’ll need to make this delicious dish:
- Boneless, Skinless Chicken Breasts: You’ll need about 3-4 chicken breasts, which can be adjusted based on your serving needs; opt for fresh meat for the best flavor
- Kale: Fresh kale is essential; look for vibrant green leaves without any yellowing for optimal freshness
- Sun Dried Tomatoes: Use oil-packed sun-dried tomatoes to add depth to the sauce; they provide both flavor and richness
For the Marinade:
- Olive Oil: A key ingredient for the marinade that helps keep the chicken moist during cooking
- Lemon Juice: Fresh lemon juice brightens up the flavors in the marinade and balances out richness
The full ingredients list, including measurements, is provided in the recipe card directly below.
How to Make Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
Follow these simple steps to prepare this delicious dish:
Step 1: Prepare the Marinade
In a bowl, combine olive oil, lemon juice, minced garlic, salt, and pepper. Whisk until fully blended.
Step 2: Marinate the Chicken
Place chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over them. Seal or cover tightly and refrigerate for at least 15 minutes.
Step 3: Cook the Chicken
Preheat your grill or skillet over medium-high heat. Remove chicken from marinade and cook each breast for about 6-7 minutes per side until golden brown and cooked through (internal temperature should reach 165°F/75°C).
Step 4: Sauté the Kale
In another pan over medium heat, add a splash of olive oil and sauté chopped kale until wilted (approximately 5 minutes). Season lightly with salt.
Step 5: Prepare Sun Dried Tomato Sauce
In a small saucepan over low heat, combine chopped sun-dried tomatoes with some reserved marinade from the chicken. Stir occasionally until heated through.
Step 6: Assemble Your Bowls
Slice cooked chicken breasts and arrange them over a bed of sautéed kale in bowls. Drizzle generously with sun-dried tomato sauce before serving.
Transfer to plates and drizzle with additional sauce for the perfect finishing touch.
Tips and Tricks
Here are some helpful tips to ensure the best results for your dish:
- Marination Time: For maximum flavor absorption, try marinating the chicken for at least an hour or overnight if possible
- Fresh Ingredients: Using fresh ingredients like garlic and lemon will enhance overall flavor significantly
- Crisp Kale Texture: Avoid overcooking kale; sauté just until it’s bright green to retain some crunch
How to Serve Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
This Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce is versatile and pairs wonderfully with:
- Rice or Potatoes: A hearty base that soaks up the delicious sauce.
- Fresh Salad: Adds a crisp and refreshing contrast to the rich flavors of the dish.
- Crusty Bread: Perfect for enjoying every last drop of the flavorful sauce.
Feel free to pair it with your favorite sides for a personalized meal!
Make Ahead and Storage
- Make Ahead: You can marinate the chicken and prepare the sun-dried tomato sauce a day in advance. Store marinated chicken in an airtight container in the refrigerator for up to 24 hours. Prepare the sauce, let it cool, then transfer it to a jar and refrigerate for up to three days.
- Storing: Leftovers of Marinated Kale and Chicken Bowls should be stored in an airtight container. Keep them in the refrigerator for up to three days. For longer storage, consider freezing components separately—chicken can be frozen for up to three months while the kale will maintain its texture for about a month.
- Reheating: To reheat, microwave your portion on medium power (about 70%) for two to three minutes, stirring halfway through. Alternatively, warm it on the stove over low heat until heated through. Avoid overheating to preserve the quality of chicken and kale.
Suggestions for Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
Choosing the Right Kale
When preparing Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce, selecting the right type of kale is crucial. Curly kale is popular for its texture, while Lacinato or dinosaur kale offers a sweeter flavor. Always check for fresh leaves that are vibrant and free from yellowing. Wilted or discolored kale can impact the overall taste of your dish. Additionally, make sure to wash the kale thoroughly to remove any grit or pesticides before marinating it. The freshness of the kale is key to achieving a delicious and nutrient-rich meal.
Marinating Time
One common mistake is not allowing enough time for the kale to marinate properly. For optimal flavor absorption, let your kale sit in the marinade for at least 30 minutes. If you have more time, consider marinating it for several hours or even overnight in the refrigerator. This extra time allows the marinade’s flavors to penetrate the leaves deeply, enhancing your Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce. Remember, rushing this process may lead to a bland dish that doesn’t showcase the vibrant flavors you desire.
Cooking Chicken Correctly
Cooking chicken properly is essential when making Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce. Take care not to overcook the chicken as it can become dry and tough. Use a meat thermometer to ensure your chicken reaches an internal temperature of 165°F (75°C). Additionally, marinating the chicken alongside the kale can infuse both components with complementary flavors. Make sure to cook the chicken on medium heat for even cooking and juicy results, allowing you to create a balanced meal bursting with taste.
Balancing Flavors
Striking a balance between flavors can be challenging in Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce. While sun-dried tomatoes add a rich umami flavor, be cautious not to overdo them as their intensity can overpower other ingredients. Consider adding a splash of acidity—like lemon juice or balsamic vinegar—to brighten up the dish. This acidity will elevate all elements in your bowl, creating harmony among them. Experimenting with herbs like basil or parsley can also enhance flavors without overwhelming your palate.
FAQs
What ingredients do I need for Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce?
To prepare Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce, gather fresh kale, boneless chicken breasts, sun-dried tomatoes, olive oil, garlic, lemon juice, salt, pepper, and your choice of spices such as oregano or thyme. These ingredients work together to create a delightful combination that packs a flavorful punch while providing essential nutrients. You may also want to include quinoa or brown rice as a base for added texture and heartiness. Don’t forget optional toppings like feta cheese or toasted nuts to enhance your dish further! For more inspiration, check out this Chicken Broccoli Rice Casserole recipe.
How long should I marinate the chicken for this recipe?
For best results in Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce, aim to marinate your chicken for at least 30 minutes but ideally up to four hours or overnight if possible. This longer marination time allows for deeper flavor penetration into the meat, ensuring each bite is juicy and flavorful. Asian chicken bowl variation If you’re short on time, even 15 minutes can provide some flavor enhancement but won’t achieve as robust of a taste profile as longer marination would offer.
Can I use other greens instead of kale?
Yes! While this recipe focuses on Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce featuring kale due to its nutritional benefits and texture, you can absolutely substitute other greens if desired. Spinach or Swiss chard are excellent alternatives that cook down nicely and still provide great flavor when marinated properly. Taco chicken salad recipe Just keep in mind that different greens may require varying cooking times; tender greens like spinach will wilt much faster than heartier varieties like kale.
How do I store leftovers of my Marinated Kale and Chicken Bowls?
Storing leftovers from your Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce is straightforward! Place any remaining portions in an airtight container within two hours of cooking for food safety reasons. Refrigerate leftovers promptly—they’ll last about three days in the fridge while maintaining their flavor integrity. When reheating, use low heat on the stovetop or microwave until warmed through but avoid overcooking as it may alter textures negatively.
Conclusion for Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
In conclusion, crafting delicious Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce involves attention to detail throughout the process—from selecting fresh ingredients to balancing flavors effectively. Remember that proper marination times enhance both chicken’s juiciness and kale’s flavor profile significantly. By avoiding common mistakes such as under-marination or improper cooking techniques, you’ll elevate this dish into something truly exceptional! Whether enjoyed warm or stored as leftovers, these bowls offer versatility while showcasing vibrant tastes that delight every palate.
Marinated Kale and Chicken Bowls with Sun Dried Tomato Sauce
- Total Time: 30 minutes
- Yield: Serves 4
Description
Savor the vibrant flavors of our Marinated Kale and Chicken Bowls featuring tender chicken breasts marinated in a zesty blend, paired with nutrient-rich kale, and topped with a luscious sun-dried tomato sauce. This delicious meal comes together in just 30 minutes, making it perfect for busy weeknights or meal prep. Enjoy it warm or cold as leftovers, ensuring every bite is both satisfying and healthy.
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 4 cups fresh kale, chopped
- ½ cup oil-packed sun-dried tomatoes, chopped
- 3 tbsp olive oil (for marinade)
- 2 tbsp fresh lemon juice
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions
- Prepare the Marinade: In a bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- Marinate the Chicken: Place chicken in a resealable bag or dish; pour marinade over it. Seal and refrigerate for at least 15 minutes.
- Cook the Chicken: Preheat grill or skillet over medium-high heat. Cook chicken for 6-7 minutes per side until cooked through (internal temperature should reach 165°F).
- Sauté the Kale: In another pan, heat a splash of olive oil over medium heat and sauté kale until wilted (about 5 minutes). Season lightly with salt.
- Prepare Sun Dried Tomato Sauce: In a small saucepan over low heat, combine sun-dried tomatoes with some reserved marinade; stir until heated through.
- Assemble Your Bowls: Slice the cooked chicken and serve over sautéed kale, drizzling generously with sun-dried tomato sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Grilling/Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approximately 350g)
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 34g
- Cholesterol: 85mg
