Sweet Potato, Kale & Chicken Salad with Peanut Dressing

4.9

(13)

13 Reviews

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).

Carolyn Hodges, M.S., RDN

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

15 mins

Additional Time:

30 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Friendly Dairy-Free Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 pound sweet potatoes (about 2 medium), scrubbed and cut into 1-inch cubes
1 ½ teaspoons extra-virgin olive oil
¼ teaspoon kosher salt
⅛ teaspoon ground pepper
1/2 cup Peanut Dressing
6 cups chopped curly kale
2 cups shredded cooked chicken breast (see Tip)
¼ cup chopped unsalted peanuts

Directions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil; lightly coat with cooking spray. Set aside. Toss sweet potatoes with oil, salt and pepper in a large bowl.
Arrange the sweet potatoes in a single layer on the prepared baking sheet. Roast, turning once, until tender and lightly browned and crispy on the outside, about 20 minutes. Set aside to cool before assembling bowls.
Transfer 2 tablespoons peanut dressing into each of 4 small lidded containers; refrigerate for up to 4 days.
Divide kale among 4 single-serving containers (about 1 1/2 cups each). Top each with one-fourth of the roasted sweet potatoes and 1/2 cup chicken. Seal the containers and refrigerate for up to 4 days.
Just before serving, drizzle each salad with 1 portion of peanut dressing and toss well to coat. Top with 1 tablespoon chopped peanuts.

Tips

To make shredded chicken breast, place 3/4 pound boneless, skinless chicken breast in a wide saucepan and add enough water to cover. Bring to a simmer over medium heat. Reduce heat to maintain a simmer, cover and cook until the chicken registers 165 degrees F at the thickest part, 12 to 15 minutes. Transfer to a cutting board. Let stand until cool enough to handle, then shred. Allow to cool before adding to lunch containers.

To make ahead

Refrigerate salad (except peanuts) and peanut dressing separately for up to 4 days. Top salad with dressing and peanuts before serving.

Originally appeared: EatingWell.com, December 2019

Nutrition Facts (per serving)

393	Calories
15g	Fat
32g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 container
Calories 393
% Daily Value *
Total Carbohydrate 32g	12%
Dietary Fiber 6g	21%
Total Sugars 8g
Added Sugars 2g	4%
Protein 30g	61%
Total Fat 15g	20%
Saturated Fat 3g	14%
Cholesterol 60mg	20%
Vitamin A 18504IU	370%
Vitamin C 33mg	37%
Folate 59mcg	15%
Sodium 566mg	25%
Calcium 87mg	7%
Iron 2mg	13%
Magnesium 77mg	18%
Potassium 746mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.