You want to try something new for dinner this week? If so, these chicken with kale recipes are for you. Kale is great for you as it has a lot of vitamins and minerals that your body needs like Vitamin K, A, C and iron. You’ll find all sorts of tasty ways to cook up your chicken with kale here. Whether you want a grilled chicken breast recipe, baked chicken breast recipe or something else entirely,
there is a tasty chicken recipe with kale just waiting to be discovered by you. Chicken is always great. Kale, when prepared properly, is delicious. Put them together and you might just be in for a treat. This post has chicken with kale recipes that are healthy and filling, but just as tasty as classic chicken meals. If you love chicken and you love kale, then you will probably love Healthy Chicken And Kale Recipes.
You’re going to be amazed at how delicious these chicken with kale recipes are. I tried every recipe so you know they’re delicious! With kale being one of the most nutritious vegetables on the planet, it’s a must have in your weekly meals. Kale can be cooked in many ways, but this week I’m going to provide you some of the top health benefits of kale. Kale is considered to be one of the healthiest veggies due to its high content of nutrition and antioxidant.
Chicken With Kale Recipes
Chicken with kale recipes are a classic for a reason. They’re tasty, simple and delicious! So you thought kale was just a health food, right? Wrong! The sky is blue. Well, not really, but that’s what we say to introduce new posts on Chicken With Kale Recipes! The aim of this website is simple. We want to provide you with chicken recipes that are easy to salvage. This means those which are quick and full of flavor. Now, we don’t claim these recipes will revolutionize the food industry or anything like that, but they will make dinner time a little easier for you and your family..
This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.
- Total: 50 mins
- Active: 30 mins
- Servings: 4
- 3 tablespoons extra-virgin olive oil, divided
- 1 pound boneless, skinless chicken thighs, trimmed
- ½ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 1 pound baby Yukon Gold potatoes, halved lengthwise
- ½ cup low-sodium chicken broth
- 1 large lemon, sliced and seeds removed
- 4 cloves garlic, minced
- 1 tablespoon chopped fresh tarragon
- 6 cups baby kale
- Step 1Preheat oven to 400 degrees F.
- Step 2Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon each salt and pepper. Cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a plate.
- Step 3Add the remaining 2 tablespoons oil, potatoes and the remaining 1/4 teaspoon each salt and pepper to the pan. Cook the potatoes, cut-side down, until browned, about 3 minutes. Stir in broth, lemon, garlic and tarragon. Return the chicken to the pan.
- Step 4Transfer the pan to the oven. Roast until the chicken is cooked through and the potatoes are tender, about 15 minutes. Stir kale into the mixture and roast until it has wilted, 3 to 4 minutes.
Healthy Chicken And Kale Recipes
There are plenty of healthy chicken and kale recipes for you to try out. You just need to know where to look. Chicken, kale and vegetables are a wonderful combination. I have put a special twist to it by adding grated coconut and green chilies. These combinations work wonderfully together to get the best out of them each. I recommend this recipe for those who are looking to live healthier.
Ibelieve Parmesan cheese can make nearly anything better. In this case, I am referring to boneless, skinless chicken breasts and kale — two things that can be hard to love sometimes, but trust me when I say you’ll love them here. It’s a chicken dinner that’s comforting and hearty, thanks to the sharp cheese and leafy kale, yet not a touch heavy, due to acidity of the white wine and a splash of lemon juice that finishes it off.
This one-skillet dinner feels both wholesome and special, which makes this a meal that fits the bill on any ol’ weeknight but also when you feel like pulling out the cloth napkins and pouring yourself a glass of that wine.
A Wholesome Meal for Family Dinners and Dinner Parties
Chicken breasts and kale are often ingredients that are brought to the table when you want your family to eat a good meal, but rarely are they shown off at a more dimly lit gathering on a Saturday night with friends. This recipe can play both roles, as it’s fast enough to be tossed together on a Tuesday, but fancy enough to impress whoever you may have invited over. The best part about it is that it’s light enough that everyone at your table will still have plenty of room for dessert.
The Best Wine to Cook With and Drink
If you’re going to pop open a bottle of wine to make this chicken sauté, might as well make it one that’s worthy sipping while you’re cooking and then sitting down to eat. For this, I like a dry Chenin Blanc. The white grape varietal has high acidity and a touch of natural sweetness that settles the earthiness of the kale as it cooks down. And it’s a cool, crisp accompaniment to the chicken dinner when you’re digging in to it.
Healthy Chicken And Kale Recipes
These healthy chicken and kale recipes are healthy, delicious and a great way to incorporate more kale into your diet. I love kale because it is so versatile! You can use it wrap/salad/soup/breakfast dishes. Plus its good for you!! The popularity of chicken, kale and various recipes on the internet is evidence of the fact that people love simple healthy food recipes. One of the best ways to stay healthy is to eat healthy food. All that kale and bird done stuffed inside it can be delicious.
A quick and easy one-skillet dinner that fits the bill on weeknights and at dinner parties alike.
YIELDServes 4Show Nutrition
- 2 tablespoons olive oil
- 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch-thick strips
- Kosher salt
- Freshly ground black pepper
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- Pinch red pepper flakes
- 1 large bunch flat-leaf kale (about 12 ounces), stems removed and leaves coarsely chopped
- 1/2 cup dry white wine
- 1/2 cup grated Parmesan cheese
- 1 tablespoon freshly squeezed lemon juice
- Heat the oil in a large skillet over medium heat until shimmering. Add the chicken, season with salt and pepper, and sauté until cooked through, 5 to 7 minutes. Transfer the chicken to a plate and cover to keep warm.
- Add the onion, garlic, and pepper flakes to the skillet. Sauté until the onions are starting to soften, about 2 minutes. Stir in the kale, wine, and a pinch of salt. Cover and cook for about 5 minutes, stirring occasionally, until the kale is just tender.
- Return the chicken and any accumulated juices to the skillet. Add the Parmesan and lemon juice and stir to combine. Taste and season with more salt and pepper as needed.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Healthy Chicken And Kale Recipes
This selection of healthy chicken and kale recipes is a great place to start planning meals for your family. These recipes are all completely healthy and can be served over rice or any other grain you’d like to serve it with. If you love healthy but easy recipes, try adding chicken to these kale recipes. These are both for beginners and for anyone else, who knows about kale and its benefits.
- SERVES: 4
- PREP TIME: 15 min
- COOK TIME: 30 min
- CALORIES: 785
- KID FRIENDLY
- ONE POT
Richly comforting and company-worthy, this luxe one-pot chicken recipe comes together fast and never fails to impress even the toughest crowd.
A Super Exciting Chicken Breast Recipe. No, Really!
How, you ask, could a boneless, skinless chicken breast recipe be exciting? Well, for one thing, this recipe will only require you to dirty one pan, so clean up is a breeze. But that’s not the most exciting thing about this recipe. Nope, the most exciting part of this recipe is easily the kale. Again—not a joke. We know, if you tell your kids that you’re making chicken breast and kale for dinner, you’re setting yourself up for major eye rolls. But when the chicken breasts are beautifully browned and generously seasoned, and simmered in rich, creamy, mustard-tinged creamed kale, well, just trust us—this chicken and kale situation is seriously exciting.
Everything You’ll Need To Make Our One-Pot Chicken and Kale Recipe
So many little slightly upgraded ingredients come together in this one-pot chicken dish to make it work so very well and taste so very good. For example, using shallots instead of onions is one of our favorite little tricks for making savory recipes like this taste just a bit more delicious. Shallots are milder and sweeter than regular onions, which have a sharper bite. We love their delicate texture, too. Good olives—you can grab them from the olive bar—and a hunk of Parmesan cheese are both things that are handy and easy to have around! They keep for ages, and you’ll find that they’re incredibly versatile, too. In addition to the stuff we assume you’d never cook without (olive oil, salt and pepper) you’ll need:
- Boneless, skinless chicken breast
- Heavy cream
- Parmesan cheese
- Whole grain mustard
- Fresh thyme
- Castelvetrano olives
- Panko breadcrumbs
How To Make The Best One-Pot Chicken Recipe, Ever
This wintery one-pan chicken is cozy and easy to make and even easier to love! Here’s how to put your favorite pan—whichever that may be!—to work:
- Season and brown the chicken breasts. You don’t need to cook them through, because they’ll simmer in the creamed kale later.
- Sauté the shallots, stir in the garlic and then half of the kale. Raw kale is really bulky, so you’ll want to work in batches. When the kale has wilted and there’s room in the pan, add the rest of the kale and stir until it’s all wilty.
- Time to cream the kale! Stir in heavy cream, Parmesan, mustard, thyme, nutmeg and salt.
- Nestle the browned chicken breasts into the creamed kale. Add the olives and let the whole beautiful pan simmer for about 15 minutes to let the chicken finish cooking and all the flavors come together.
- Toast the panko with some butter and when the chicken is done, sprinkle the whole dish with the buttery, toasty pan with the panko!
HEALTH BENEFITS OF KALE
No, you aren’t dreaming — there are actually health benefits of kale. Believed to be a superfood, kale is one of the most nutrient-dense vegetables out there! Do you like cucumber, spinach or watermelon? Well guess what — they’re related. Just like these other wonderful foods on this planet, kale has amazing health benefits. But it’s not just any vegetable — kale is just as nutritious as broccoli and cabbage and it comes in many varieties.
1. Kale Is Among The Most Nutrient-Dense Foods on The Planet
Kale is a popular vegetable and a member of the cabbage family.
It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.
There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.
Kale, like other leafy greens, is very high in antioxidants.
These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols
Antioxidants are substances that help counteract oxidative damage by free radicals in the body
Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer
But many substances that happen to be antioxidants also have other important functions.
This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale
These substances have been studied thoroughly in test tubes and animals.
They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few
Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.
Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells.
For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.
Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach
The truth is, kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange
Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
Cholesterol has many important functions in the body.
For instance, it is used to make bile acids, which is are substances that help the body digest fats.
The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal.
When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.
Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.
Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time
One study found that drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status
According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way
Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.
Vitamin K is an important nutrient.
It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.
The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.
Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.
The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis
Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
Cancer is a terrible disease characterized by the uncontrolled growth of cells.
Kale is actually loaded with compounds that are believed to have protective effects against cancer.
One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level
It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer
Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed
Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.
Kale is often claimed to be high in vitamin A, but this is not entirely accurate.
It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A
For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin
Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
Kale is high in minerals, some of which many people are deficient in.
It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease
Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease
One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed
Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.
One of the most common consequences of aging is that eyesight gets worse.
Fortunately, there are several nutrients in the diet that can help prevent this from happening.
Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.
Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders
Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.
Kale has several properties that make it a weight loss friendly food.
It is very low in calories but still provides significant bulk that should help you feel full.
Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies
Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.
Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.
As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet.