Kale Salad with Chicken

Here at Cast Iron Soul, we like to celebrate the food that makes life worth livin’. BLT Sandwiches, Pimento Cheese Cheesesteaks, Buttermilk Biscuits, and Low Country Boil’s are our specialty. Food that is full of flavor, history, and skill from the chef. Side dishes include Girl Scout Cookies and one to two beers per meal.

But we still got to keep the LB’s, LDLs, HDLs, BP, RBC, WBC, HGB, PLT and other three letter combinations your doctor tells you about in check. So enjoy the meal I eat more than anything, the Kale Salad with Chicken and keep your MD happy.

Full of crunchy, raw kale and fresh avocado, this meal is good for any day of the week, for lunch or dinner. Eating it consistently will ensure that on the weekends you can expand your repertoire with canola oil without sacrificing your mile time on your run the next day.

So let’s embrace the green energy movement and enjoy the power of superfoods.

Y’all be good. Let’s get supper on the table.

Grocery List	Recipe Quantity (Per Salad)
1 Bag of Chopped Kale	2 Good Handfuls
1 Ripe Avocado	Chunked
1 lb of Chicken Breast	.5 lb of Chicken Breast
1 Bag of White Shredded Cheese	2 TBS of cheese (or to preference)
1 Bottle of Salad Dressing	2 TBS of Dressing (or to preference)
1 Container of Seasoning Salt	Seasoning to Taste
2 Bottles of Water	1-2 Cups of Ice Water

COMMANDMENTS

CAST IRON COMMANDMENTS https://castironsoul.com/cast-iron-cooking-ethos/

Commandment #16 – Salt, pepper, olive oil, and heat is plenty for most dishes. Don’t hide the flavor of the ingredient under layers of seasoning. Just cook it well.

Commandment #17 – That being said, a light Cajun seasoning works well for well for most foods.

Cookware: 10.5 Cast Iron Skillet

Y’all, I trust this skillet more than I trust my car. If the house were burning down, I would grab all my loved ones, then the wedding photos, and then come back and find this skillet and then my class ring. I can’t exaggerate how often I use this, how many different types of dishes I make with it, how it’s seen me through the lows and the highs of adulthood. I’ve been cooking with this skillet since before my kid was born and she’s got a miniature version of her own. I trust people more when I know they have a cast iron skillet.

This skillet won’t cook everything for you (soups, chilis, etc), but it will open the door to all of your cooking possibilities. Just get one and embrace the cast iron way of life.

HOLD MY BEER – PREPARATION

Remove the chicken from packaging, pat dry, and apply the seasoning salt. This allows the meat to dry out for a good sear.

Split the avocado and remove the core. Cut both sides with a butterknife down the middle and then horizontally in strips to create the “chunks”.

Pour yourself a tall glass of ice water.

LIGHT THIS CANDLE- START COOKIN’

Turn the stovetop up to 5 and place olive oil in to start heating. Once the oil is shimmering, place the chicken in and let cook for 5-7 minutes on one side.

Flip the chicken over and let cook for another 5-7 minutes on the other side. Place another skillet on top to get a good sear on the edges.

Remove the top skillet and flip the chicken over one more time. Place a lid on top and let cook for another 5 minutes.

Turn the stove off and let the food cool for 1-3 minutes. Then remove from the stove and place on a cutting board.

Cut the chicken into thin strips along the long edge. While the direction of the cut is not crucial to the taste, it does look cooler that way.

Place the kale, avocado chunks, and chicken slices into a large bowl. Sprinkle cheese and drizzle salad dressing on top as preferred.

Congratulations, you just got healthier. Enjoy your salad and embrace the superfood strength.