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Summer Superfood Salad with Blue Cheese and Chicken - kale, corn, avocado and peaches + the best homemade blue cheese dressing ever! | Back To The Book Nutrition
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Summer Superfood Salad with Blue Cheese and Chicken

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 8
Calories 436kcal
Author Dena Norton

Ingredients

For the Salad:

  • 1 Tbsp heat stable fat pastured tallow, ghee, etc.
  • 4 split breasts from pasture raised chicken deboned (skin on or off is up to you)
  • Redmond season salt or other all purpose seasoning
  • 3 ears corn
  • Butter optional
  • sea salt
  • 1 head curly lettuce green leaf or red leaf work well
  • 2 bunch curly kale stems removed and very finely chopped
  • 1 yellow bell pepper chopped
  • 1 large cucumber quartered and chopped
  • 1 pt grape tomatoes halved
  • 1/2 cup sliced green onions
  • 1 avocado peeled, pitted, and sliced
  • 1/2 cup blueberries
  • 1 ripe peach pitted and sliced
  • 4 oz crumbled blue cheese

For the Dressing:

  • 1 cup sour cream
  • 1/2 cup buttermilk (or 1/2 cup milk + 1 1/2 tsp apple cider vinegar)
  • 1 clove garlic
  • 1/2 tsp pure maple syrup
  • 1/4 tsp ground mustard
  • 3/4 tsp sea salt
  • 1/4 tsp black pepper
  • 4 oz blue cheese crumbles (if larger crumbles, break them smaller so they incorporate fully into the dressing!)

Instructions

For the Salad:

  • Use a meat mallet to pound the chicken to 1/4" thickness for faster cooking. You can cut each breast into 2-3 pieces to make cooking even quicker. Sprinkle both sides generously with season salt.
  • Melt tallow/ghee over medium high heat in a skillet. Brown chicken on both sides and cooked through - should take 3-5 minutes per side. Transfer chicken to plate and leave the drippings in the pan. 
  • In the same pan chicken was cooked in, heat the 3 ears of corn on medium heat, turning occasionally for even heating - add additional butter or ghee to the pan if needed. Once corn is lightly browned on all sides, transfer to plate and season with sea salt. 
  • While the chicken and corn are cooking, begin chopping lettuce and kale and placing in large salad bowl.
  • Add remaining toppings (bell pepper through blue cheese) to salad.
  • Once corn has cooled a bit, remove kernals by standing each ear upright and slicing downward along all sides. Discard the cobb and add the kernals to the salad. 
  • Slice the chicken and place on top of salad, then drizzle with blue cheese dressing and serve!

For the Dressing:

  • Mix all ingredients except blue cheese together using a whisk. Stir in blue cheese and serve.

Notes

Cooking the corn is optional. I like the added flavor of the seared corn, but raw corn adds a nice texture as well!
Bonus points points for adding homemade croutons - I just didn't have the time to prep any before taking the picture. 
Don't like Blue Cheese? Feta would be a great sub - grab my Creamy Feta Dressing here!

Nutrition

Calories: 436kcal | Carbohydrates: 21g | Protein: 35g | Fat: 25g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.05g | Cholesterol: 119mg | Sodium: 740mg | Potassium: 1171mg | Fiber: 5g | Sugar: 10g | Vitamin A: 6011IU | Vitamin C: 63mg | Calcium: 278mg | Iron: 2mg