Braised Chicken with Kale

Dairy Free
Health score
38%
Braised Chicken with Kale
100 min.
4
483kcal

Suggestions


Indulge in a wholesome and delicious meal with our Braised Chicken with Kale, a delightful dish that showcases the rich flavors of tender chicken and earthy greens. This dairy-free recipe not only satisfies your taste buds but also aligns with a health-conscious lifestyle, making it perfect for lunch or dinner. With just 100 minutes of your time, you can elevate your dining experience with this hearty main course that serves up to four people.

The combination of seasoned chicken leg quarters braised in a savory medley of fire-roasted tomatoes, garlic, and low-sodium chicken broth creates a comforting dish that is both satisfying and nutritious. The addition of vibrant, prewashed kale infuses the meal with essential vitamins and minerals, ensuring you get a wonderful balance of taste and health in every bite.

Whether you are a seasoned chef or a kitchen novice, this recipe is easy to follow and yields impressive results. Each mouthful captures the essence of home-cooked goodness and offers a perfect way to gather around the table with loved ones. Let the aroma of braised chicken fill your kitchen and bring a comforting sense of warmth as you serve up this delightful dish. Enjoy the flavors, the company, and the satisfaction of creating something truly special!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoons canola oil divided
  •  chicken thighs 
  • 0.3 cup flour all-purpose
  •  garlic clove chopped
  • 16 ounce kale 
  • 14.5 ounce beef broth fat-free canned
  • tablespoon red wine vinegar 
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • oven
  • dutch oven

Directions

  1. Preheat oven to 32
  2. Heat a Dutch oven over medium-high heat.
  3. Add 2 teaspoons canola oil.
  4. Sprinkle the chicken with black pepper and 1/4 teaspoon salt.
  5. Place flour in a dish, and dredge chicken.
  6. Place 2 leg quarters in pan, and cook for 1 1/2 minutes on each side.
  7. Remove from pan. Repeat procedure with 2 teaspoons oil and remaining 2 leg quarters.
  8. Remove from pan.
  9. Add remaining 2 teaspoons oil to pan.
  10. Add garlic; cook for 20 seconds.
  11. Add half of kale; cook for 2 minutes.
  12. Add remaining half of kale; cook 3 minutes. Stir in tomatoes and broth; bring to a boil. Return chicken to pan. Cover and bake at 325 for 1 hour and 15 minutes.
  13. Remove chicken from pan; stir in vinegar.
  14. Serve chicken over kale mixture.

Nutrition Facts

Calories483kcal
Protein24.96%
Fat60.67%
Carbs14.37%

Properties

Glycemic Index
42.25
Glycemic Load
4.81
Inflammation Score
-10
Nutrition Score
33.580000045507%

Flavonoids

Isorhamnetin
26.76mg
Kaempferol
53.08mg
Myricetin
0.06mg
Quercetin
25.67mg

Nutrients percent of daily need

Calories:483.45kcal
24.17%
Fat:32.79g
50.45%
Saturated Fat:7.21g
45.04%
Carbohydrates:17.48g
5.83%
Net Carbohydrates:11.69g
4.25%
Sugar:3.34g
3.71%
Cholesterol:141.61mg
47.2%
Sodium:664.52mg
28.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.36g
60.72%
Vitamin K:450.77µg
429.31%
Vitamin A:11853.95IU
237.08%
Vitamin C:108.95mg
132.06%
Manganese:0.92mg
46.02%
Selenium:31.24µg
44.62%
Vitamin B3:8.54mg
42.7%
Vitamin B2:0.63mg
36.91%
Vitamin B6:0.71mg
35.65%
Calcium:339.8mg
33.98%
Phosphorus:305.55mg
30.55%
Potassium:924.6mg
26.42%
Fiber:5.79g
23.17%
Folate:89.09µg
22.27%
Iron:3.81mg
21.14%
Vitamin B1:0.3mg
20.28%
Magnesium:68.11mg
17.03%
Vitamin B5:1.63mg
16.31%
Zinc:2.35mg
15.67%
Vitamin B12:0.92µg
15.41%
Vitamin E:2.29mg
15.25%
Copper:0.16mg
8%
Source:My Recipes