Anti Inflammatory Balsamic-Rosemary Chicken Kale Salad
This salad is a powerhouse of flavor and color — tender seared chicken thighs layered over massaged kale with blistered cherry tomatoes, crisp cucumber, and crunchy walnuts, all tied together with a balsamic-rosemary dressing that doubles as a marinade. Every single ingredient here earns its place from an anti-inflammatory standpoint: extra virgin olive oil, kale, walnuts, garlic, and fresh rosemary are among the most well-researched whole foods for supporting a low-inflammation lifestyle. The technique of massaging the kale with olive oil and salt is a small step that makes a huge difference — it softens the leaves and mellows any bitterness, so you actually want to eat a big bowl of it. Blistering the cherry tomatoes in a hot skillet concentrates their natural sweetness and gives the whole salad a warm, almost jammy contrast against the cool cucumber and red onion. The chicken thighs marinate in the same balsamic-herb mixture used as the dressing, which means bold, cohesive flavor without any processed sauces or additives to second-guess. Optional pomegranate seeds scattered over the top add a jewel-like pop of color and a burst of tartness that makes this feel genuinely restaurant-worthy. It serves four and comes together with straightforward pantry staples, making it an easy weeknight win that doesn't compromise on eating well.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the marinade and dressing
- 3 tbsp balsamic vinegar
- 5 tbsp extra virgin olive oil, divided
- 2 tsp fresh rosemary, finely chopped
- 2 cloves garlic, minced
- 1 tsp dijon mustard
- ½ tsp salt
- ¼ tsp black pepper
For the chicken
- 4 boneless, skinless chicken thighs (about 1.5 lb total)
For the salad
- 1 cup cherry tomatoes, halved
- 1 tbsp extra virgin olive oil
- 1 large bunch curly or lacinato kale (about 8 oz), stems removed, leaves torn into bite-sized pieces
- 1 english cucumber, thinly sliced
- ¼ cup red onion, thinly sliced
- ⅓ cup dry-roasted walnuts, roughly chopped
- ¼ cup pomegranate seeds (optional)
Instructions
- 1
In a small bowl, whisk together the balsamic vinegar, 3 tbsp of the olive oil, rosemary, garlic, Dijon mustard, salt, and black pepper until combined. Pour half of this mixture into a separate container and set aside as the dressing. Add the chicken thighs to the remaining marinade, turning to coat. Let marinate at room temperature for 30 minutes, or cover and refrigerate for up to 4 hours.
- 2
While the chicken marinates, heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the cherry tomatoes cut-side down and cook undisturbed for 3–4 minutes, until blistered and beginning to collapse. Transfer to a plate and set aside.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!