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    Home»Healthy Recipe»Lemon chicken with artichokes and kale recipe
    Healthy Recipe

    Lemon chicken with artichokes and kale recipe

    By chefaliceMarch 13, 2019No Comments1 Min Read
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    Smaller chicken breasts (about 5 ounces each) will cook more easily in the time frame. Trim larger breasts to size and use the remaining chicken for tomorrow’s soup or stir-fry.

    • Yield: 4 Servings
    • Total Time: 25 Minutes

    Ingredients

    • 1 (6-oz) bunch lacinato kale, stemmed and torn into large pieces
    • 3 Tbsp olive oil, divided
    • 4 (5-oz) skinless, boneless chicken breasts
    • ½ tsp black pepper
    • ¼ tsp kosher salt
    • 2 (9-oz) pkg frozen artichokes, thawed and patted dry
    • 1 lemon, cut into quarters
    • 1 Tbsp chopped fresh thyme, divided
    • 2 oz Parmigiano-Reggiano cheese, finely grated (about ½ cup)
    • ¼ tsp crushed red pepper
    How to Make It
    1. Preheat broiler to high with oven rack in top position. Place a rimmed baking sheet in oven (do not remove pan while oven preheats).
    2. Combine kale and 1 tablespoon oil in a bowl; massage leaves with your hands until slightly wilted.
    3. Sprinkle chicken with black pepper and salt. Carefully remove pan from oven. Add 1 tablespoon oil to pan; tilt pan to coat. Add chicken to pan; broil 5 minutes. Add artichokes and lemon quarters to pan. Drizzle with remaining 1 tablespoon oil, and sprinkle with 1½ teaspoons thyme. Broil until chicken is done, 10 to 12 minutes. Place chicken on a cutting board. Add kale mixture to the pan, and broil until kale is frizzled and edges are crisp, 3 to 5 minutes.
    4. Return chicken to pan; sprinkle with remaining 1½ teaspoons thyme, cheese, and red pepper. Squeeze lemon quarters over chicken and vegetables.
    Nutrition Facts
    Serving Size 1
    Nutritional Value Per Serving
    Calories
    417 kcal
    Calories from Fat:
    171 kcal
    % Daily Value*
    Total Fat
    19 g
    54%
    Saturated Fat
    5 g
    25%
    Unsaturated Fat
    12 g
    Trans Fat
    0.0 g
    Sodium
    560 mg
    9%
    carbohydrates
    20 g
    15%
    Dietary Fiber
    10 g
    26%
    Sugars
    2 g
    2%
    Protein
    40 g
    80%
    * Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

    DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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