A Taste of Vibrant Wholesome Ingredients
This Salad Medley is more than just a recipe—it’s a celebration of nourishment, flavor, and the beautiful balance between health and indulgence. Perfect for busy weeknights when you crave something fresh yet satisfying, this dish brings together earthy greens, sweet-tart fruits, protein-rich chicken, and creamy goat’s cheese in a symphony of textures and tastes. Whether you’re meal-prepping for the week ahead or preparing a light lunch that truly energizes, this salad proves that nutritious eating never has to be boring.
Why You’ll Love This Recipe
Nutritional Powerhouse: Packed with vitamins, minerals, lean protein, and healthy fats, this salad supports your wellness journey while satisfying your taste buds. The cavolo nero (also known as Tuscan kale or black kale) brings iron, calcium, and antioxidants to every bite.
Flavor Harmony: The tangy balsamic dressing, sweet cranberries, crisp apples, and creamy goat’s cheese create layers of flavor that keep every forkful interesting. The toasted almonds add a delightful crunch that contrasts beautifully with the tender greens.
Versatility Champion: Serve it as a standalone lunch, as a side dish for dinner, or pack it for a nutritious work lunch. It’s also easily adaptable for vegetarian diets or different protein preferences.
Meal Prep Friendly: This salad’s components can be prepared ahead, making your week smoother and healthier without sacrificing flavor or freshness.
Ingredients
For the Balsamic Dressing:
- 3 tablespoons balsamic vinegar (use quality aged balsamic for deeper flavor)
- 6 tablespoons extra virgin olive oil (a good quality olive oil makes all the difference)
- 1 tablespoon Dijon mustard (adds tanginess and helps emulsify)
- 1 medium shallot, finely minced (about 2 tablespoons)
- 2 cloves garlic, minced or pressed
- ½ teaspoon fine sea salt (adjust to taste)
- ¼ teaspoon freshly cracked black pepper
- Optional: 1 teaspoon honey or maple syrup (for a touch of sweetness to balance the acidity)
For the Salad:
- 1 large bunch cavolo nero (Tuscan kale) or curly kale (about 8-10 ounces), stems removed and leaves finely chopped
- Juice of 1 large lemon (about 3 tablespoons)
- 2 cooked chicken breasts (approximately 12 ounces), cut into bite-sized cubes
- 1 cup cooked rice (brown rice, wild rice, or quinoa works beautifully)
- 1 large crisp apple or 2 medium apples (Honeycrisp, Fuji, or Granny Smith recommended), cored and cut into ½-inch cubes
- ½ cup dried cranberries (unsweetened or lightly sweetened)
- ½ cup raw almonds, roughly chopped or slivered (toasted for enhanced flavor)
- 4 ounces goat’s cheese (chèvre), crumbled into small pieces
- Optional garnish: fresh herbs like parsley or mint
Equipment Needed
- Large mixing bowl
- Small glass jar or bottle with tight-fitting lid (for dressing)
- Sharp chef’s knife
- Cutting board
- Small skillet (for toasting almonds)
- Measuring cups and spoons
- Salad serving bowl
Detailed Method
Step 1: Prepare the Balsamic Dressing
- Combine ingredients: In a small glass jar or bottle with a tight-fitting lid, add the balsamic vinegar, olive oil, Dijon mustard, minced shallot, minced garlic, salt, and pepper. If using honey or maple syrup, add it now.
- Shake vigorously: Secure the lid tightly and shake the jar energetically for 30-45 seconds until the dressing is well emulsified and appears creamy. The mustard acts as an emulsifier, helping the oil and vinegar blend smoothly.
- Taste and adjust: Open the jar and taste the dressing. Adjust seasoning if needed—add more salt for depth, pepper for heat, or a touch of honey if it’s too acidic for your preference.
- Set aside: Let the dressing sit at room temperature while you prepare the salad. This allows the shallot and garlic flavors to infuse beautifully into the oil.
Pro Tip: This dressing can be made up to 5 days in advance and stored in the refrigerator. Bring to room temperature and shake well before using.
Step 2: Prepare the Cavolo Nero (Kale)
- Wash and dry: Thoroughly rinse the cavolo nero or kale under cold water. Pat dry with a clean kitchen towel or use a salad spinner. Dry greens help the dressing adhere better.
- Remove stems: Hold each leaf by the stem and use your other hand to strip the leafy part away from the tough center rib. Discard the stems or save them for vegetable stock.
- Chop finely: Stack several leaves, roll them tightly like a cigar, and slice crosswise into thin ribbons (called a chiffonade). Then roughly chop these ribbons into smaller, bite-sized pieces. The smaller pieces make the hearty greens easier to eat.
- Massage with lemon: Place the chopped cavolo nero in a large mixing bowl. Squeeze the juice of one whole lemon over the greens. Using clean hands, massage the lemon juice into the leaves for 2-3 minutes. You’ll notice the leaves soften, darken slightly, and reduce in volume. This massage technique breaks down the tough fibers, making the kale tender and easier to digest while removing any bitterness.
- Rest: Let the massaged greens rest for 5-10 minutes while you prepare the remaining ingredients. This resting period allows further softening.
Why This Works: Cavolo nero is a sturdy green that benefits tremendously from the lemon juice massage. The acid breaks down the cell walls, creating a tender texture while adding bright flavor.
Step 3: Prepare the Chicken
If you haven’t already cooked your chicken, here are quick methods:
Poaching Method: Place chicken breasts in a pot, cover with water or broth, add a bay leaf and some peppercorns. Bring to a gentle simmer and cook for 12-15 minutes until internal temperature reaches 165°F (74°C). Let cool, then cube.
Baking Method: Season chicken breasts with salt, pepper, and olive oil. Bake at 375°F (190°C) for 25-30 minutes until fully cooked. Rest for 5 minutes, then cube.
Rotisserie Shortcut: Use store-bought rotisserie chicken for ultimate convenience. Remove the skin, pull the meat, and cut into cubes.
Cut into cubes: Once cooled, cut the cooked chicken into ½ to ¾-inch cubes for easy eating and even distribution throughout the salad.
Step 4: Toast the Almonds
- Heat a dry skillet: Place a small skillet over medium heat. No oil is needed.
- Toast the almonds: Add the chopped or slivered almonds to the dry skillet. Stir frequently with a wooden spoon for 3-5 minutes until the almonds become fragrant and develop golden-brown spots.
- Cool completely: Transfer the toasted almonds to a plate and let them cool. They’ll continue to crisp up as they cool.
Why Toast? Toasting almonds awakens their natural oils and intensifies their nutty flavor, adding a deeper dimension to your salad.
Step 5: Prepare the Remaining Ingredients
- Cook the rice: If not already prepared, cook 1 cup of rice according to package directions (this will yield about 3 cups cooked rice—you’ll use 1 cup for this recipe and can save the rest). Let cool to room temperature or slightly warm. Brown rice, wild rice, or even quinoa work wonderfully here.
- Dice the apples: Core your apple(s) and cut into ½-inch cubes. To prevent browning, you can toss them with a small squeeze of lemon juice if not assembling immediately.
- Measure cranberries: Have your dried cranberries ready. If they’re particularly dry or hard, you can soften them by soaking in warm water for 5 minutes, then draining.
- Crumble goat’s cheese: Break the goat’s cheese into small, bite-sized pieces or crumbles.
Step 6: Assemble the Salad Medley
- Start with the base: Your large bowl already contains the massaged cavolo nero. Give it a gentle toss to redistribute any lemon juice that may have settled at the bottom.
- Add the protein and grains: Add the cubed chicken and cooked rice to the bowl.
- Incorporate fruits and nuts: Add the diced apples, dried cranberries, and toasted almonds.
- Gentle mixing: Using clean hands or salad servers, gently toss all ingredients together until evenly distributed. The goal is to have every forkful contain a bit of everything—greens, chicken, rice, fruit, and nuts.
- Dress the salad: Give your dressing jar another good shake, then drizzle about half of it over the salad. Gently toss to coat. Add more dressing gradually, tossing and tasting as you go. You may not need all the dressing—the goal is to lightly coat the ingredients without drowning them.
- Final touch: Scatter the crumbled goat’s cheese over the top of the salad. You can gently fold some through or leave it mostly on top for visual appeal and so diners get creamy bites throughout.
- Optional garnish: Add a sprinkle of fresh herbs like chopped parsley or mint for a pop of color and fresh flavor.
Step 7: Serve and Enjoy
Transfer the salad to a beautiful serving bowl or individual plates. This dish is best enjoyed fresh but holds up remarkably well, making it ideal for meal prep or potluck gatherings.
Serving Suggestions:
- As a complete meal: This salad is hearty enough to stand alone for lunch or a light dinner
- With crusty bread: Serve alongside warm, crusty sourdough or a French baguette
- As part of a spread: Include it in a larger meal with grilled vegetables or soup
- For meal prep: Portion into containers without the dressing, then add dressing just before eating to keep greens crisp
Recipe Notes & Tips
Make It Vegetarian: Simply omit the chicken and double the chickpeas, add white beans, or include cubed baked tofu for plant-based protein.
Grain Variations: Swap the rice for quinoa, farro, bulgur wheat, or even cauliflower rice for a lower-carb option.
Nut-Free Option: Replace almonds with toasted sunflower seeds or pepitas (pumpkin seeds).
Cheese Alternatives: If goat’s cheese isn’t your favorite, try crumbled feta, shaved Parmesan, or cubed sharp cheddar. For dairy-free, use a plant-based cheese or simply omit.
Apple Choices: Different apples bring different flavors. Granny Smith adds tartness, Honeycrisp brings sweetness and crunch, while Fuji offers a balanced sweet-crisp profile.
Meal Prep Success: Store components separately—keep dressed greens in one container, proteins and grains in another, and dress just before eating. The salad keeps for 3-4 days in the refrigerator.
Boost the Nutrition: Add other vegetables like shredded carrots, sliced radishes, roasted beets, or cherry tomatoes.
Seasonal Swaps: In summer, use fresh berries instead of cranberries. In the fall, add roasted butternut squash. In winter, try pomegranate seeds.
Nutritional Highlights
This Salad Medley truly earns its “all-in-one nutritious” title:
- Cavolo Nero: Rich in vitamins K, A, and C, plus calcium, iron, and powerful antioxidants that support heart health and reduce inflammation
- Chicken: Lean protein source that helps build and repair tissues, keeps you satisfied, and supports muscle health
- Almonds: Provide healthy monounsaturated fats, vitamin E, magnesium, and fiber for heart and brain health
- Apples: Deliver fiber, vitamin C, and beneficial plant compounds that support digestive health
- Cranberries: Packed with antioxidants and known for supporting urinary tract health
- Goat’s Cheese: Easier to digest than cow’s milk cheese, provides calcium and protein with a distinctive tangy flavor
- Olive Oil: Heart-healthy fats that help absorb fat-soluble vitamins and provide anti-inflammatory benefits
Approximate Nutritional Information (per serving, serves 4):
- Calories: 480-520
- Protein: 28g
- Carbohydrates: 42g
- Fiber: 7g
- Fat: 22g
- Sodium: 380mg
Note: Nutritional values are estimates and will vary based on specific ingredients and portions used.
Storage & Leftovers
Refrigeration: Store the complete salad in an airtight container for up to 2 days. The massaged kale holds up surprisingly well, though the apples may brown slightly.
Better Method: Store components separately—keep the dressed greens in one container, the chicken/rice/nuts/fruits in another, and the cheese and extra dressing separate. Assemble when ready to eat. This keeps everything at peak freshness for 4-5 days.
Freezing: Not recommended for this salad due to the fresh vegetables and cheese, which don’t freeze well.
Reviving Leftovers: If the salad seems dry the next day, add a small splash of fresh lemon juice or extra dressing to brighten it up.
The Story Behind This Salad
This Salad Medley represents the perfect marriage of traditional whole food wisdom and modern nutritional understanding. Cavolo nero, also called dinosaur kale or Tuscan kale, has been cultivated in Italy for centuries and is a cornerstone of hearty Mediterranean cooking. By pairing this Old World green with contemporary superfoods like cranberries and almonds, plus the time-honored technique of massaging greens with acid, we create a dish that honors tradition while embracing innovation.
Food connects us to our heritage, introduces us to new traditions, and creates the backdrop for life’s most meaningful moments. This salad does exactly that—it brings together ingredients from different culinary traditions into one cohesive, nourishing bowl that can be shared around your table, creating memories and fostering wellness with every bite.
Frequently Asked Questions
Q: Can I make this salad ahead for a party? A: Absolutely! Prepare all components separately up to a day ahead. Massage the kale and store it dressed with lemon juice. Keep chicken, rice, fruits, nuts, and cheese in separate containers. Assemble 1-2 hours before serving for best results.
Q: What if I can’t find cavolo nero? A: Regular curly kale works perfectly! You can also use baby kale (which needs less massaging), spinach, or even a spring mix for a more delicate salad.
Q: The dressing seems too tangy. How can I fix it? A: Add a teaspoon of honey, maple syrup, or even a small splash of apple juice to balance the acidity. You can also add more olive oil to mellow the vinegar.
Q: Can I use leftover chicken from another meal? A: Definitely! Leftover grilled, baked, or rotisserie chicken works beautifully. This is a fantastic way to use up leftovers creatively.
Q: Is this salad gluten-free? A: Yes, if you use rice, quinoa, or another gluten-free grain. Ensure your Dijon mustard is certified gluten-free if you have celiac disease.
Final Thoughts
This Salad Medley is more than just a recipe—it’s an invitation to embrace nourishing, colorful eating that supports your health goals without sacrificing flavor or satisfaction. Whether you’re looking to incorporate more vegetables into your diet, seeking a reliable meal-prep option, or simply wanting a delicious dish that makes you feel good from the inside out, this salad delivers on every level.
The beauty of this recipe lies in its flexibility. Once you master the basic framework, you’ll find endless ways to customize it based on seasons, preferences, and what’s available in your kitchen. That’s the magic of cooking—taking inspiration and making it your own.
Remember, everyone has the potential to create magic in the kitchen. This Salad Medley is your starting point for a journey toward more vibrant, healthful eating that celebrates both tradition and innovation. So gather your ingredients, put on some music, and enjoy the process of creating something truly special.
Happy cooking, and here’s to your health!
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