21 May, 2014

Kale Sweet Potato and Chicken Salad

Comments : 9 Posted in : Salads as a Main Course on May 21, 2014 by : Cook Plate Fork Tags: Barbecue chicken, Kale, Lacinato kale, Lemonade, Olive oil, Potato, Salad, Sweet potato, sweet potatoes

 

Orange colored vegetables and fruits have a lot of health benefits. Such as beta-carotene not only good for eye health, but can also delay cognitive aging and protect skin from sun damage.

Beta carotene is a precursor for vitamin A, which is commonly referred to as retinol. Vitamin A is important for night vision, also an antioxidant that can neutralize damaging free radicals in the body.

The old days always taught us that only citrus fruit had vitamin C. But all orange foods are full of vitamin C, an antioxidant that protects against heart disease and helps rebuild collagen in the skin. Also as an added note: Vitamin D is not the only vitamin for bone health and suppport, your collagen also helps make and maintain strong bones.

All the more reason you need to prepare Kale Sweet Potato and Chicken Salad. Here is what you will need.

 

2 medium sweet potatoes, peeled and diced (1 inch squares)

3 tbsp. olive oil, divided

Salt and pepper

3/4 pound frozen breaded chicken tenders

1 cup Mango Chipotle dressing

1 bunch Tuscan kale, tough stems and ribs removed, thinly sliced (about 6 cups)

½ cup cashews, chopped

 

Preheat oven to 400 degrees

This recipe calls solely for Kale, but as you can see on the cutting board above, we mixed in other greens. Such as some spinach, arugula, white and red cabbage and julienne cut broccoli.

In a large mixing bowl toss sweet potatoes with the olive oil, salt and pepper.

On two rimmed baking sheets, arrange diced sweet potatoes on one sheet and frozen breaded chicken strips on the second rimmed baking sheet.
Put in the preheat oven and bake 20 minutes or until potatoes are tender and chicken is cooked through. Let cool to room temperature.

Make the dressing while the chicken and sweet potatoes are baking.

Mango Chipotle Dressing

2 Mangoes, peeled, pitted (about 1 ½ to 2 cups)

4 garlic cloves, peeled

2 Chipotle Chili Peppers in adobo, wash peppers and de-seed *

½ cup Olive Oil

¼ cup Vinegar

3 – 4 tbsp. Lemon Juice

2 tbsp. Sugar

¼ tsp. Salt

Place mango flesh, garlic gloves and peppers into a food processor and puree. Next add oil, vinegar, lemon juice and processes until well incorporated, about 1 minute. Add sugar and salt process a few seconds.

Makes about 2 ½ cups

*if too spicy, use only 1 pepper

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After chicken has cooled, chop into pieces.

In a large serving bowl toss potatoes, chicken, and kale with dressing and sprinkle with cashews. Plate and serve.

Here’s another health tidbit….the Kale, broccoli, and spinach are cruciferous vegetables that ward off cancer with only four servings a week. That red cabbage you see there has more vitamin C than an orange and has sulfur as well. Sulfur also helps build beautiful skin.

Have you forgotten what you just read, red cabbage can help you with that. Current research reports that red cabbage increases brain function.

Enjoy your Kale Sweet Potato and Chicken Salad.

 

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