Lunch: Kale Caesar Salad with Grilled Chicken

Recipe by Anna Watson Carl This Caesar gets a makeover with kale stepping in for romaine and a Greek yogurt dressing.

This recipe includes superfoods such as:

Kale, Chicken Breast, Lemon

Health benefits of Kale Caesar Salad with Grilled Chicken

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1/4 c. grated Parmesan cheese, plus more for serving
1/4 c. 2% Greek yogurt
Juice of 2 lemons, divided
2 anchovy fillets
1/2 tsp. Worcestershire sauce
1 Garlic clove, minced
3 tbsp. extra-virgin olive oil, divided
kosher salt
Black pepper
4 (4-5 oz.) chicken breasts
1 large bunch Tuscan kale (or 2 sm. bunches), cleaned and thinly sliced (9 c.)
1/2 pt. red grape tomatoes

Instructions

In a mini food processor, combine Parmesan, Greek yogurt, 1/4 cup lemon juice, anchovy paste (or anchovies), Worcestershire sauce, and garlic and pulse. With the motor running, add 2 tablespoons olive oil and puree until smooth. Season with salt and pepper.
Heat a grill or grill pan over high heat. Season chicken with salt and pepper and rub with olive oil. Grill until golden and cooked through, 7 to 8 minutes per side. Pour remaining lemon juice over chicken breasts and transfer to a cutting board. Let rest 5 minutes, then slice into thin strips.
In a large bowl, toss kale and tomatoes. Add half the Caesar dressing and taste, adding more if desired.
Divide salad among 4 plates and top with grilled chicken and more Parm.

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