Rosemary Chicken Breast with Kale and Veggies

Rosemary Chicken Breast with Kale and Veggies
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 225.6
  • Total Fat: 8.5 g
  • Cholesterol: 55.0 mg
  • Sodium: 351.7 mg
  • Total Carbs: 13.6 g
  • Dietary Fiber: 4.0 g
  • Protein: 26.6 g

View full nutritional breakdown of Rosemary Chicken Breast with Kale and Veggies calories by ingredient


Introduction

While getting "brave" in the kitchen, I discovered this awesome blend of flavors while experimenting with my new EVOO (extra virgin olive oil). I did not include bread in this recipe because this chicken is awesome on it's own. If you do decide to add bread or cheese, please remember to account for them on your tracker. The sodium is mostly due to the steak seasoning, if you eliminate that ingredient, and substitute black pepper instead, you will see the sodium level drop at least 100mg. While getting "brave" in the kitchen, I discovered this awesome blend of flavors while experimenting with my new EVOO (extra virgin olive oil). I did not include bread in this recipe because this chicken is awesome on it's own. If you do decide to add bread or cheese, please remember to account for them on your tracker. The sodium is mostly due to the steak seasoning, if you eliminate that ingredient, and substitute black pepper instead, you will see the sodium level drop at least 100mg.
Number of Servings: 1

Ingredients

    4 oz Boneless Skinless Chicken Breast, sliced
    1/8 cup Onions, chopped
    1/8 cup Kale, chopped
    1 small (5" or so) stalk of celery, thinly sliced horizontally
    2 medium Mushrooms, sliced
    1 small Tomato (Roma will do), sliced approx 1/4" thick
    Dash of Garlic powder (about 1/4 tbsp)
    Dash of Rosemary, dried (about 1/4 tbsp)
    Dash of Montreal Steak Seasoning (1/4 tsp)

Tips

Make sure not to overdo the steak seasoning. Each 1/4 tsp has almost 200mg sodium, so this dish can become really unhealthy pretty quickly! I add a tiny amount of water if I find my veggies start to dry out, but if you want you can add another portion of "EVOO".


Directions

Pour olive oil into non-stick skillet at medium heat. I used silicon tongs to manage food. Make sure to slice veggies ahead of time and save the seeds and juices from the tomato, you will need them. Add sliced chicken breast strips to pan and season with all 3 spices. Once chicken has started to turn white, add tomato juices to keep chicken from sticking. Next, add the veggies and allow them to saute in the juices from the tomato and chicken. Cook until kale has wilted and onions are soft. If your skillet is not large enough, remove the chicken just before it is fully cooked, cook the veggies, and add the chicken back in at the last minute. Serve on toast,a bed of lettuce, or just as it is. Enjoy!

Serving Size: Makes 1 large serving (can easily fit on 2 slices of bread if you decide to add)

Number of Servings: 1

Recipe submitted by SparkPeople user ANGELIQUE271.