Are you looking for delicious, healthy, and easy-to-make dinner ideas? Look no further! This recipe combines the lean protein of chicken with the nutritious goodness of kale, creating a satisfying and flavorful meal perfect for a quick weeknight dinner or a healthy weekend lunch. This simple recipe is perfect for both beginner cooks and experienced chefs looking to add a healthy and delicious dish to their repertoire. Let's dive into this fantastic recipe!
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 bunch kale, stems removed and chopped
- 1 (14.5 oz) can diced tomatoes, undrained
- 1/2 cup chicken broth
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
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Sear the Chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken cubes and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
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Sauté Aromatics: Add the chopped onion to the skillet and cook until softened, about 3-5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
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Wilt the Kale: Add the chopped kale to the skillet and cook until wilted, about 3-5 minutes. Stir occasionally to ensure even cooking.
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Combine Ingredients: Return the chicken to the skillet. Add the diced tomatoes (undrained), chicken broth, oregano, salt, and pepper. Stir well to combine all ingredients.
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Simmer: Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 10-15 minutes, or until the chicken is cooked through and the kale is tender.
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Serve: Serve hot and enjoy! This dish is delicious on its own or served over rice, quinoa, or couscous.
Cooking Tips for the Best Results:
- For extra flavor, marinate the chicken in a mixture of olive oil, lemon juice, garlic, and herbs for at least 30 minutes before cooking.
- If you prefer a thicker sauce, you can simmer the mixture uncovered for a few minutes longer to reduce the liquid.
- Feel free to add other vegetables to this recipe, such as bell peppers, zucchini, or mushrooms.
- For a spicier kick, add a pinch of red pepper flakes.
Variations:
- Lemon Herb Chicken and Kale: Add the zest and juice of one lemon to the skillet during the simmering stage. Fresh herbs like thyme or rosemary would also complement this dish beautifully.
- Creamy Chicken and Kale: Stir in a 1/4 cup of heavy cream or coconut milk during the last few minutes of cooking for a richer, creamier sauce.
- Spicy Chicken and Kale: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy twist.
Nutritional Information (per serving, approximate):
Calories: Approximately 350-400 Protein: 35-40g Fat: 10-15g Carbohydrates: 20-25g
This recipe is a fantastic example of healthy, homemade cooking. It's a quick and easy way to incorporate more vegetables and lean protein into your diet. The combination of chicken and kale offers a wealth of nutrients, making this a satisfying and wholesome meal choice. Enjoy this delicious and nutritious recipe, and feel free to experiment with your own favorite additions!