Chicken & Sautéed Kale with Roasted Beet & Orange Slices, Mealime
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
3 serving Beetroot, raw, 2in beet, 82g 8 oz boneless ,skinless chicken breast 2 clove Garlic 2 cup, chopped Kale 1 large (3-1/16" dia) Oranges 3 serving Bertolli EVOO (1 tbsp) .875 tsp Salt .5 tsp Pepper, black
1 - Heat the oven to 500°F.
2 - Wash and dry the fresh produce.
3 - Trim the ends and peel the beets; slice crosswise into ⅛-inch-thick rounds. Transfer to a baking sheet.
4 - Halve the orange crosswise. Slice one half into rounds and add to the beets. Juice the other half into a bowl and set aside for later.
5 - Drizzle the beet and orange slices with olive oil and sprinkle with salt and pepper; toss to coat.
6 - Place the sheet in the oven and roast until the beet slices are tender, 15 to 20 minutes.
7 - Fold the kale leaves in half lengthwise and slice off the stems. Roughly chop the leaves and transfer to a medium bowl. Cut the stems into 1-inch pieces and transfer to a separate bowl.
8 - Peel and mince the garlic; transfer to a small bowl.
9 - Holding a knife parallel to the cutting board, cut the chicken in half horizontally to form thin fillets.
10 - Season the chicken with salt and pepper on both sides.
11 - Heat a skillet over medium heat.
12 - Add olive oil to the skillet and swirl to coat the bottom.
13 - Place the chicken in the skillet and cook until it is browned and cooked through, 2 to 4 minutes per side. Transfer to a plate.
14 - Once the chicken has been transferred, add more olive oil to the skillet. Then add the kale stems and season with a little salt; cook until they begin to soften, 3 to 4 minutes.
15 - Add the garlic to the skillet and stir with the kale stems until fragrant, 15 to 30 seconds.
16 - Add the kale leaves and pour in the orange juice. Season with more salt and pepper. Stir well and cook until the leaves wilt, 2 to 3 minutes. Remove from the heat.
17 - Divide the chicken, beet and orange slices, and the kale sauté between two plates (or one plate and one lunch container).
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user TERRY220.
2 - Wash and dry the fresh produce.
3 - Trim the ends and peel the beets; slice crosswise into ⅛-inch-thick rounds. Transfer to a baking sheet.
4 - Halve the orange crosswise. Slice one half into rounds and add to the beets. Juice the other half into a bowl and set aside for later.
5 - Drizzle the beet and orange slices with olive oil and sprinkle with salt and pepper; toss to coat.
6 - Place the sheet in the oven and roast until the beet slices are tender, 15 to 20 minutes.
7 - Fold the kale leaves in half lengthwise and slice off the stems. Roughly chop the leaves and transfer to a medium bowl. Cut the stems into 1-inch pieces and transfer to a separate bowl.
8 - Peel and mince the garlic; transfer to a small bowl.
9 - Holding a knife parallel to the cutting board, cut the chicken in half horizontally to form thin fillets.
10 - Season the chicken with salt and pepper on both sides.
11 - Heat a skillet over medium heat.
12 - Add olive oil to the skillet and swirl to coat the bottom.
13 - Place the chicken in the skillet and cook until it is browned and cooked through, 2 to 4 minutes per side. Transfer to a plate.
14 - Once the chicken has been transferred, add more olive oil to the skillet. Then add the kale stems and season with a little salt; cook until they begin to soften, 3 to 4 minutes.
15 - Add the garlic to the skillet and stir with the kale stems until fragrant, 15 to 30 seconds.
16 - Add the kale leaves and pour in the orange juice. Season with more salt and pepper. Stir well and cook until the leaves wilt, 2 to 3 minutes. Remove from the heat.
17 - Divide the chicken, beet and orange slices, and the kale sauté between two plates (or one plate and one lunch container).
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user TERRY220.
Nutritional Info Amount Per Serving
- Calories: 428.0
- Total Fat: 24.1 g
- Cholesterol: 65.0 mg
- Sodium: 1,364.0 mg
- Total Carbs: 31.2 g
- Dietary Fiber: 8.4 g
- Protein: 28.5 g
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