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Prep Time:30 minsAdditional Time:4 hrs 15 minsTotal Time:4 hrs 45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:4 hrs 15 minsTotal Time:4 hrs 45 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:4 hrs 15 mins
Additional Time:
4 hrs 15 mins
Total Time:4 hrs 45 mins
Total Time:
4 hrs 45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipe
How to Make the Dressing and Marinade
This two-in-one recipe is both the dressing for the salad and the marinade for the chicken. Reserve 1/2 cup of the mixture for the dressing and use the remaining mixture for the marinade.
How to Marinate the Chicken
The mild acidity of the buttermilk and Greek yogurt in the marinade helps tenderize the chicken and keeps it moist. The fresh herbs, lemon and garlic provide a boost of flavor. To marinate the chicken, pour the marinade into a large, sealable plastic bag and add the chicken tenders. Remove as much air from the bag as you can, seal, and marinate in the refrigerator for at least 4 hours and up to 6 hours. Don’t go over 6 hours because at that point the acid in the marinade will start to break down the protein in the chicken, giving it a mushy texture.
How to Thinly Slice Lacinato Kale
Lacinato kale (also called Tuscan or dinosaur kale) is a variety of dark leafy kale that’s almost as common as curly kale. The stems on the lacinato variety are also woody and fibrous, but the leaves are flatter than curly kale with an embossed, crinkly texture.
To slice the kale, cut along each side of the stem and discard the stems. Stack the kale leaves, roll them tightly and then slice the kale into thin strips.
Cook Mode(Keep screen awake)Ingredients½cuplow-fat buttermilk½cuplow-fat plain Greek yogurt¼cuplightly packed fresh flat-leaf parsley1tablespoonchopped fresh chives1tablespoonlemon juiceplus2tsp.lemon zest, divided1clovegarlic, peeled1 ¼poundschicken tenders1 ⅓cupswater⅔cupquinoa, rinsed⅛teaspoonsalt4cupslacinato (dinosaur) kale, stems trimmed, thinly sliced½mediumcucumber, sliced2bell peppers, preferably1redand1orange or yellow, diced1pintcherry tomatoes, halved if large1avocado, cubed or sliced½cupshredded sharp Cheddar cheese¼cupsliced almonds, toasted
Cook Mode(Keep screen awake)
Ingredients
½cuplow-fat buttermilk
½cuplow-fat plain Greek yogurt
¼cuplightly packed fresh flat-leaf parsley
1tablespoonchopped fresh chives
1tablespoonlemon juiceplus2tsp.lemon zest, divided
1clovegarlic, peeled
1 ¼poundschicken tenders
1 ⅓cupswater
⅔cupquinoa, rinsed
⅛teaspoonsalt
4cupslacinato (dinosaur) kale, stems trimmed, thinly sliced
½mediumcucumber, sliced
2bell peppers, preferably1redand1orange or yellow, diced
1pintcherry tomatoes, halved if large
1avocado, cubed or sliced
½cupshredded sharp Cheddar cheese
¼cupsliced almonds, toasted
DirectionsCombine buttermilk, yogurt, parsley, chives, lemon juice and garlic in a food processor and blend until smooth. Refrigerate 1/2 cup to use as dressing. Pour the remaining mixture into a large, sealable plastic bag and add chicken tenders. Remove air from the bag, seal it and marinate in the refrigerator for at least 4 hours (and up to 6 hours).Combine water and quinoa in a medium saucepan; bring to a boil over medium heat. Reduce heat to medium-low, cover and simmer until the quinoa is tender, 13 to 15 minutes. Drain any excess liquid. Add lemon zest and salt; fluff with a fork.Meanwhile, position oven rack about 4 inches from heat source; preheat broiler. Line a large rimmed baking sheet with foil. Coat with cooking spray. Remove the chicken from the marinade, shaking off excess (discard marinade), and place on the prepared baking sheet. Broil the chicken, flipping once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 12 minutes.Add kale and 1/4 cup of the reserved dressing to the quinoa; stir to combine. Divide the quinoa mixture among 4 bowls. Top with cucumber, bell peppers, tomatoes and chicken. Drizzle the remaining 1/4 cup dressing over the bowls. Top with avocado, cheese and almonds.EquipmentFood processor, large rimmed baking sheetTo Make AheadPrepare quinoa (Step 2) and refrigerate for up to 1 day; marinate chicken (Step 1) up to 6 hours ahead.Originally appeared: Diabetic Living Magazine, Spring 2020; updated November 2022
Directions
Combine buttermilk, yogurt, parsley, chives, lemon juice and garlic in a food processor and blend until smooth. Refrigerate 1/2 cup to use as dressing. Pour the remaining mixture into a large, sealable plastic bag and add chicken tenders. Remove air from the bag, seal it and marinate in the refrigerator for at least 4 hours (and up to 6 hours).Combine water and quinoa in a medium saucepan; bring to a boil over medium heat. Reduce heat to medium-low, cover and simmer until the quinoa is tender, 13 to 15 minutes. Drain any excess liquid. Add lemon zest and salt; fluff with a fork.Meanwhile, position oven rack about 4 inches from heat source; preheat broiler. Line a large rimmed baking sheet with foil. Coat with cooking spray. Remove the chicken from the marinade, shaking off excess (discard marinade), and place on the prepared baking sheet. Broil the chicken, flipping once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 12 minutes.Add kale and 1/4 cup of the reserved dressing to the quinoa; stir to combine. Divide the quinoa mixture among 4 bowls. Top with cucumber, bell peppers, tomatoes and chicken. Drizzle the remaining 1/4 cup dressing over the bowls. Top with avocado, cheese and almonds.EquipmentFood processor, large rimmed baking sheetTo Make AheadPrepare quinoa (Step 2) and refrigerate for up to 1 day; marinate chicken (Step 1) up to 6 hours ahead.
Combine buttermilk, yogurt, parsley, chives, lemon juice and garlic in a food processor and blend until smooth. Refrigerate 1/2 cup to use as dressing. Pour the remaining mixture into a large, sealable plastic bag and add chicken tenders. Remove air from the bag, seal it and marinate in the refrigerator for at least 4 hours (and up to 6 hours).
Combine water and quinoa in a medium saucepan; bring to a boil over medium heat. Reduce heat to medium-low, cover and simmer until the quinoa is tender, 13 to 15 minutes. Drain any excess liquid. Add lemon zest and salt; fluff with a fork.
Meanwhile, position oven rack about 4 inches from heat source; preheat broiler. Line a large rimmed baking sheet with foil. Coat with cooking spray. Remove the chicken from the marinade, shaking off excess (discard marinade), and place on the prepared baking sheet. Broil the chicken, flipping once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 12 minutes.
Add kale and 1/4 cup of the reserved dressing to the quinoa; stir to combine. Divide the quinoa mixture among 4 bowls. Top with cucumber, bell peppers, tomatoes and chicken. Drizzle the remaining 1/4 cup dressing over the bowls. Top with avocado, cheese and almonds.
Equipment
Food processor, large rimmed baking sheet
To Make Ahead
Prepare quinoa (Step 2) and refrigerate for up to 1 day; marinate chicken (Step 1) up to 6 hours ahead.
Originally appeared: Diabetic Living Magazine, Spring 2020; updated November 2022
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Nutrition Facts(per serving)514Calories19gFat42gCarbs51gProtein
Nutrition Facts(per serving)
- 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.
