Kale Mediterranean Bowls

Hear me out if you are not a fan of kale. These bowls might change your mind. While I'd never push you to eat something you don't like, I'd encourage you to give kale a chance in this instance.

I'll make my case. It's true, kale is a primary ingredient in these delectable bowls. But it's not your normal kale. Firstly, we use Lacinato kale (aka Dino or Tuscan kale). This variety is more tender and less bitter than other varieties. We dice it finely, similar to how one would chop parsley or cilantro. This negates that cow-like chewing required during most kale consumption. And here's the last but vital secret weapon....we massage the kale in lemon juice, salt and olive oil, softening both the bite and bitterness. It's sooo good. Kale and non-kale lovers alike will be fans.

Kale Mediterranean Bowls

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• Author: Mary
• Prep Time: 10
• Cook Time: 5
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Cuisine: Mediterranean

Ingredients

Scale 1x2x3x

4 cups Lacinato kale, roughly chopped

1 Tablespoon lemon juice

2 teaspoon olive oil, separated

⅛ teaspoon salt

¼ cup tomato, diced

¼ cup cucumber, diced

2 Tablespoons red onion, diced

1 Tablespoon parsley, minced

1 teaspoons red wine vinegar

4 Tablespoons sliced almonds

3 cups cooked brown rice (I use Trader Joe’s frozen rice medley)

12 ounces skinless, boneless rotisserie chicken breast

4 Tablespoons feta cheese

Honey Lemon Tahini Dressing for drizzling - see recipe and link in notes too

Salt to taste

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Instructions

1. In a bowl, add kale, lemon juice, 1 teaspoon olive oil and ⅛ teaspoon of salt. With hands, massage lemon juice, olive oil and salt into kale. Set aside. 
2. In a small bowl, combine tomatoes, cucumber, red onion, parsley and red wine vinegar. Add pinch of salt. Set aside. 
3. In a skillet, heat remaining 1 teaspoon of olive oil over medium heat. Add almonds and sauté until lightly browned. Remove from heat and add a pinch of salt. 
4. Lightly salt rice to taste. Build bowls with rice, chicken breast, kale, tomato cucumber mixture, almonds, cheese and generous drizzle of tahini dressing.

Notes

Link to Honey Lemon Tahini Dressing

Ingredients: 

4 Tablespoons tahini

1 Tablespoon lemon juice

1 Tablespoon olive oil

1 Tablespoon honey

1 garlic clove, minced

¼ teaspoon salt

3 to 4 Tablespoons water

1. Mix together tahini, lemon juice, olive oil, honey, garlic and salt.
2. Add water to thin to desired consistency. Add additional salt to taste.

 

Nutrition

• Calories: 445
• Sugar: 4 g
• Sodium: 880 mg
• Fat: 17 g
• Carbohydrates: 47 g
• Fiber: 5
• Protein: 27 g