22g CARB
Serves 4
Hands On 20 min.
Total 30 min.
1. Remove ½ tsp. zest and squeeze 6 Tbsp. juice from lemon. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a bowl combine 3 Tbsp. of the lemon juice, the lime juice, ¼ tsp. salt, the crushed red pepper, and the ¼ tsp. black pepper. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 15 minutes.
2. Meanwhile, place kale in an extra-large bowl. Drizzle with oil. Using clean hands, massage oil into kale until leaves are lightly wilted and glossy.
3. Halve, seed, peel, and chop mango, reserving the juice. For dressing, in a bowl combine the reserved mango juice, lemon zest, the remaining 3 Tbsp. lemon juice, the ginger, ¼ tsp. salt, and the ⅛ tsp. black pepper.
4. Drain chicken, discarding marinade. Heat a grill pan over medium-high. Add chicken. Cook 8 to 10 minutes or until done (165°F), turning once. If chicken browns too quickly, reduce heat to medium. Slice chicken.
5. Add mango, blueberries, and hazelnuts to kale in bowl. Drizzle with dressing; toss gently to coat. Top kale mixture with sliced chicken.
PER SERVING (1 chicken breast half + 1⅓ cups kale mixture each) cal 311, fat 11 g (1 g sat. fat), chol 91 mg, sodium 355 mg, carb 22 g (4 g fiber, 13 g sugars), pro 35 g
TRY THIS
If you can’t find 5-oz. breast halves, buy two larger halves and cut them in half horizontally for four portions.