Dinner Ideas, Salad, Sides
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Chicken Roulade with Olive and Sundried Tomato Tapenade & Kale Salad with Lemon-Tahini Dressing

They say the Mediterranean diet is your one way ticket to health and happiness. So, on my adventure of becoming a healthier eater (note: Double Coconut Bars) I decided to dive into my heritage and create a dish with no carbs, lots of protein, lots of flavour, all using Mediterranean inspired ingredients.Though it has taken me awhile to warm up to kale salads, I have put together a few great tricks from months of trial and error:

  • Use Lacitano (black) kale (see pic below). These leaves are slightly softer than curly kale and less bitter making them better for raw consumption.

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  • Remove tough ribs from each leaf. This part is hard for our teeth to break down, so cut out half the work by removing them. Just trace around the thick part of the rib with a sharp knife.
  • Chiffonade the leaves. This is a French technique of cutting greens into thin ribbons. Start by laying leaves (less ribs) on top of each other. Roll as tightly as possible lengthwise. Using a sharp knife, cut along roll into thin ribbons. By doing this, you’re creating more surface area for dressing to stick on to, and allowing more air in for an overall fluffier salad.

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  • Use a creamy dressing, and a lot of it. Since kale tends to be a little bitter, the leaves can handle a hearty dressing.
  • Dress the salad at least an hour before serving, to allow the leaves to soak up some of the liquid.

Olives and sundried tomatoes are very popular ingredients in Mediterranean cuisine. They both have very intense flavours and should be used sparingly. Their natural oils being used in a roulade help keep the chicken moist while roasting in the oven.

Keep reading for the recipe. We’d love to hear from you on how you incorporate Mediterranean flavours into your every day eating. Leave us a comment below!

RECIPE

Yields 2 Servings

Ingredients

For the Salad and Dressing:

  • 8-10 leaves Lacitano kale
  • 2 tbsp tahini
  • 2 tbsp olive oil
  • Juice of half a lemon
  • 2 tbsp water
  • 1 tsp garlic
  • Salt and Pepper

For the Chicken:

  • 2 chicken breasts
  • 4 tbsp olive tapenade
  • 2 tbsp sun dried tomato paste
  • Salt and Pepper

Method:

For the Salad and Dressing:

  1. Prep the kale leaves. Remove ribs, chiffonade, and place in a large bowl.
  2. Add the ingredients for the dressing to a bowl and whisk until combined. This will take some effort.
  3. Dress the salad and massage with fingers. Set aside.

For the Chicken:

  1. Preheat oven to 350 Farenheit. Grease a baking pan with olive oil.
  2. Remove fillet from chicken breast. Place a sheet of cling wrap over chicken breast, and pound until flattened to about 1/4 inch thick.
  3. Spread tapenade / sundried tomato paste evenly on the underside of each chicken breast. Roll tightly so the mixture is on the inside. Dust the top of the chicken breast with salt and pepper. Place seam side down on the baking dish.
  4. Roast chicken for 20 minutes. Turn oven up to 425 Farenheit and roast for an additional 5 minutes until browned on top.
  5. Using a sharp knife, slice roulade evenly and place on plate with kale salad.
  6. Garnish with lemon and Parmesan cheese.

*Lemon-Tahini Dressing recipe courtesy of Oh She Glows*

 

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Two food lovers unite to share our current concoctions and latest obsessions. A flavourful savourist vs. the dessert loving vegetarian. Follow us along on our food journey.

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