Chicken with Kale and Freekeh-Lentil Pilaf

Gluten Free
Health score
29%
Chicken with Kale and Freekeh-Lentil Pilaf
45 min.
4
812kcal

Suggestions


Looking for a delightful and nutritious meal that is not only gluten-free but packed with flavor? Look no further than our Chicken with Kale and Freekeh-Lentil Pilaf! This vibrant dish is perfect for lunch or dinner, offering a satisfying combination of tender chicken cutlets seared to perfection and a hearty pilaf infused with spices and wholesome ingredients.

The star of the show, freekeh, is a roasted green wheat that brings an earthy flavor and a chewy texture, while lentils add a protein boost and fiber to keep you feeling full and satisfied. Tossed together with fresh kale, this dish balances rich and savory elements with bright, zesty notes of lemon and sherry vinegar, making it a feast for both the eyes and the palate.

Imagine the aromatic scent of cumin toasting in the skillet, followed by fragrant garlic and waves of deliciousness as you sauté the kale to tender perfection. You'll be amazed at how quickly you can whip this dish together in just 45 minutes, making it a go-to recipe for busy weeknights or special weekend gatherings with family and friends.

With a caloric breakdown that supports a well-balanced diet, this Chicken with Kale and Freekeh-Lentil Pilaf is sure to impress. Dive into a bowl of comfort while nourishing your body with each delicious bite!

Ingredients

  • cup lentils cooked
  • tablespoons cumin seeds 
  •  garlic clove smashed
  • small garlic clove minced
  • pound crossing over quintessential american desserts 
  • servings kosher salt 
  • teaspoons juice of lemon fresh
  • tablespoons olive oil divided ()
  • tablespoons raisins finely chopped
  • 0.5 cup sherry vinegar 
  • 1.5 pounds chicken breast boneless skinless cut into 1/2"-thick cutlets
  • tablespoon butter unsalted
  • teaspoons coarse mustard whole

Equipment

  • bowl
  • frying pan
  • whisk
  • blender
  • aluminum foil

Directions

  1. Stir cumin in a small dryskillet over medium heat until toasted,about 2 minutes.
  2. Remove from heat; addvinegar and garlic.
  3. Let stand for 30 seconds.
  4. Transfer to a blender; add oil and next3 ingredients. Purée. Season with salt.
  5. Heat 2 tablespoons oil in alarge heavy nonstick skillet over mediumheat. Season chicken with salt. Working in2 batches and adding 1 tablespoon oil betweenbatches, cook chicken in single layers untilbrowned on both sides and just cookedthrough, 2–3 minutes per side.
  6. Transfer toa plate and tent with foil to keep warm.
  7. Remove pan from heat; add 1/4 cup water.Stir, scraping up browned bits.
  8. Whisk in1/4 cup vinaigrette. Scrape sauce into a bowl.
  9. Melt butter with 1 tablespoon oil in same skilletover medium-low heat.
  10. Add garlic and cookuntil just beginning to brown, 1–2 minutes.Discard garlic. Working in 3 batches andadding more oil as needed, add kale toskillet and toss until wilted, 1–2 minutesper batch.
  11. Transfer to a large bowl. Seasonlightly with salt. Cover to keep warm.
  12. Add freekeh and lentils to same skillet.Increase heat; stir until warm, 2–3 minutes.
  13. Spoon pilaf onto plates. Top with chicken.
  14. Whisk juices from plate with chicken intosauce; drizzle over chicken and pilaf. Topwith kale.
  15. calories, 29 g fat, 28 g carbohydrate
  16. Bon Appétit

Nutrition Facts

Calories812kcal
Protein29.71%
Fat60.77%
Carbs9.52%

Properties

Glycemic Index
46.37
Glycemic Load
5.22
Inflammation Score
-6
Nutrition Score
31.858695838762%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:812.15kcal
40.61%
Fat:54.47g
83.8%
Saturated Fat:19.13g
119.54%
Carbohydrates:19.19g
6.4%
Net Carbohydrates:14.3g
5.2%
Sugar:1.08g
1.2%
Cholesterol:201.44mg
67.15%
Sodium:490.3mg
21.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:59.91g
119.83%
Vitamin B3:22.84mg
114.19%
Selenium:76.62µg
109.45%
Vitamin B6:1.84mg
91.87%
Phosphorus:612.55mg
61.25%
Zinc:6.19mg
41.3%
Iron:6.61mg
36.7%
Vitamin B12:2.1µg
35.06%
Potassium:1202.76mg
34.36%
Vitamin B2:0.47mg
27.85%
Vitamin B5:2.77mg
27.71%
Folate:101.17µg
25.29%
Magnesium:97.74mg
24.43%
Manganese:0.45mg
22.64%
Vitamin B1:0.31mg
20.99%
Fiber:4.9g
19.59%
Vitamin E:2.59mg
17.26%
Copper:0.3mg
14.98%
Vitamin K:11.79µg
11.23%
Calcium:67.97mg
6.8%
Vitamin C:5.25mg
6.36%
Vitamin A:204.23IU
4.08%
Vitamin D:0.45µg
3%
Source:Epicurious