Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce

By AislePrompt Editorial · Published 2026-04-30 · Updated 2026-04-30

A robust bowl combining marinated kale, smoky grilled chicken, and a tangy sun-dried tomato sauce for a nutrient-dense, flavorful meal. This Mediterranean-inspired healthy bowl recipe, ready in about 35 minutes, pairs kale leaves, olive oil, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 520 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 cups chopped, ribs removed kale leaves
• 3 tbsp, divided olive oil
• 2 tbsp lemon juice
• 2 minced garlic cloves
• 1 lb boneless skinless chicken breasts
• 1/3 cup sun-dried tomatoes (packed in oil)
• 1/4 cup plain Greek yogurt
• 2 tbsp grated parmesan cheese
• to taste salt
• to taste black pepper
• 2 cups cooked farro

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Instructions

1. Step 1: In a large bowl, massage 4 cups chopped kale with 2 tbsp olive oil, 2 tbsp lemon juice, 2 minced garlic cloves, and salt to taste for 3-4 minutes until leaves soften and become vibrant.
2. Step 2: Preheat grill or grill pan to medium-high heat. Brush 1 lb boneless skinless chicken breasts with 1 tbsp olive oil and season with salt and black pepper. Grill chicken for 5-6 minutes per side until internal temperature reaches 165°F and juices run clear.
3. Step 3: While chicken grills, blend 1/3 cup sun-dried tomatoes with 1/4 cup plain Greek yogurt and 2 tbsp grated parmesan cheese until smooth and creamy.
4. Step 4: Let grilled chicken rest for 5 minutes, then slice into strips.
5. Step 5: Assemble bowls by dividing 2 cups cooked farro among 4 plates. Top with marinated kale and sliced chicken. Drizzle each bowl with 2-3 tbsp sun-dried tomato sauce before serving.