Nutritionist's Pick: Lentil-Kale Bowls with Honey-Dijon Chicken
with Tarragon Vinaigrette and Apples- Mustard
- Sulphites
- May contain traces of allergens
- Gluten
- Wheat
- Fish
- Milk
- Sesame
- Egg
- Crustaceans
- Soy
- Sulphites
- Mustard
Ingredients: Lentils (lentils, water, salt, calcium chloride, disodium EDTA, citric acid) • Chicken breasts • Sweet potato • Gala apple • Kale • Shallot • White wine vinegar (sulphites) (wine vinegar, potassium metabisulfite) • Sunflower seeds • Honey • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • Tarragon.
Ingredients
2 unit(s)
Chicken Breasts
1 unit(s)
Lentils, canned
(May be present: Gluten, Wheat)
2 unit(s)
Sweet Potato
56 g
Kale, chopped
1 unit(s)
Gala Apple
1 unit(s)
Shallot
7 g
Tarragon
½ tbsp
Dijon Mustard
(Contains: Mustard May be present: Fish, Milk, Sesame, Egg, Wheat, Crustaceans, Soy, Gluten, Sulphites)
2 tbsp
White Wine Vinegar
(Contains: Sulphites May be present: Egg, Fish, Milk, Mustard, Sesame, Soy, Wheat)
28 g
Sunflower Seeds
1 unit(s)
Honey
Not included in your delivery
1.5 tbsp
Oil*
¼ tsp
Salt*
¼ tsp
Pepper*
Nutrition Values
Cooking Steps
- Before starting, preheat the oven to 425°F.
- Wash and dry all produce.
- Peel, then cut sweet potatoes into 1/2-inch pieces.
- To a parchment-lined baking sheet, add sweet potatoes and 1/2 tbsp (1 tbsp) olive oil. Season with salt and pepper, then toss to coat.
- Roast in the middle of the oven for 16-18 min, stirring halfway through, until tender and golden.
- Heat a large non-stick pan over medium. When hot, add sunflower seeds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
- Transfer to a plate.
- Pat chicken dry with paper towels. Brush Dijon all over chicken. Season with salt and pepper.
- Reheat the pan over medium.
- When hot, add 1/2 tbsp (1 tbsp) olive oil, then chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook 1-2 min per side, until golden.
- Transfer chicken to an unlined baking sheet. Roast in the middle of the oven for 10-12 min, until cooked through.**
- Rinse out the pan.
- While chicken cooks, using a strainer, drain and rinse lentils.
- Core, then cut apple into 1/4-inch pieces.
- Peel, then finely chop shallot.
- Finely chop kale, discarding any large ribs.
- Strip tarragon leaves from stems, then finely chop.
- To a small bowl, add honey, vinegar, tarragon and half the shallots. Season with salt and pepper. Whisk to combine. (NOTE: This is your dressing.)
- Reheat the same pan (from steps 2 and 3) over medium.
- When hot, add 1/2 tbsp (1 tbsp) olive oil, remaining shallots, kale and lentils. Season with salt and pepper. Cook for 3-4 min, stirring often until kale wilts.
- Remove from heat. Stir in half the dressing.
- To remaining dressing in bowl, add apples. Stir to combine.
- Thinly slice chicken.
- Divide kale-lentil mixture between bowls.
- Top with sweet potatoes and chicken.
- Spoon apples and dressing over chicken.
- Sprinkle sunflower seeds over top.
