Chicken and Kale: A Simple, Healthy, and Delicious Recipe
Are you looking for a quick, easy, and healthy weeknight dinner? Look no further! This chicken and kale recipe is packed with flavor and nutrients, making it a perfect choice for busy individuals and families alike. It's also incredibly versatile – feel free to adapt it to your taste preferences and what you have on hand.
What You'll Need:
This recipe serves 2-3 people. Feel free to double or triple it as needed.
- Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 bunch kale, stems removed and chopped
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional, for a little heat)
- 1/4 cup chicken broth (or water)
- 1 tbsp lemon juice (optional, for brightness)
Instructions:
This recipe is incredibly straightforward and requires minimal cooking skills. Here’s a step-by-step guide:
Step 1: Sauté the Aromatics
- Heat the olive oil in a large skillet over medium-high heat.
- Add the chopped onion and sauté for about 3-5 minutes, until softened.
- Add the minced garlic and red pepper flakes (if using) and cook for another minute, until fragrant. Don't burn the garlic!
Step 2: Cook the Chicken
- Add the chicken pieces to the skillet and cook until browned on all sides and cooked through, about 5-7 minutes. Make sure the chicken reaches an internal temperature of 165°F (74°C).
Step 3: Wilt the Kale
- Add the chopped kale to the skillet and stir to combine. Cook for 3-5 minutes, or until the kale is wilted and tender. You may need to add a little more olive oil if the pan is too dry.
Step 4: Finish the Dish
- Stir in the chicken broth (or water) and lemon juice (if using). Simmer for another 2-3 minutes, allowing the flavors to meld.
- Season with salt and pepper to taste.
Serving Suggestions:
This chicken and kale dish is delicious on its own, but you can also serve it with:
- Brown rice: A classic pairing that adds healthy carbohydrates.
- Quinoa: Another great option for a complete protein and fiber boost.
- Roasted potatoes: For a heartier meal, roast some potatoes alongside the chicken and kale.
- A side salad: A fresh salad adds a nice contrast in textures and flavors.
Tips and Variations:
- Add other vegetables: Feel free to add other vegetables like bell peppers, zucchini, or mushrooms.
- Use different spices: Experiment with different spices and herbs to create your own unique flavor profile. Italian seasoning, paprika, or cumin would all work well.
- Make it creamy: Stir in a dollop of Greek yogurt or cream cheese at the end for a creamier texture.
- Meal Prep Friendly: This recipe is perfect for meal prepping. Simply store leftovers in an airtight container in the refrigerator for up to 3 days.
This simple chicken and kale recipe is a healthy and delicious option for a weeknight dinner. It's easy to make, customizable to your preferences, and perfect for meal prepping. Enjoy!
