Chicken with Kale and Wild Mushrooms

Very Healthy
Health score
69%
Chicken with Kale and Wild Mushrooms
45 min.
4
436kcal

Suggestions

Ingredients

  • ounces bacon cut into 1-by- 1/4 -inch matchsticks
  • 0.7 cup chicken stock see low-sodium canned
  • 0.3 cup cooking wine dry white
  • tablespoon flour all-purpose
  • pound kale cut into 2-inch pieces
  • teaspoons juice of lemon fresh
  • 0.5 pound mushrooms wild such as oyster or chanterelle, sliced 1/
  • tablespoon olive oil extra-virgin
  • servings salt and pepper freshly ground
  • medium shallots minced
  • 24 ounce chicken breast halves boneless skinless
  • teaspoons butter unsalted softened

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • pot
  • aluminum foil
  • slotted spoon

Directions

  1. Blanch the kale in a large pot of salted water until limp, about 2 minutes.
  2. Drain well, pressing to extract excess water. In a small bowl, blend the flour and butter until smooth.
  3. Heat 1 teaspoon of the oil in a large nonreactive skillet.
  4. Add the bacon and saut over high heat until browned and crisp, about 4 minutes. Using a slotted spoon, transfer the bacon to paper towels to drain.
  5. Pour the rendered fat into a small bowl.
  6. Heat 1 teaspoon of the oil and 1 teaspoon of the reserved bacon fat in the skillet. Separate the tenders from the chicken breasts. Season the chicken with salt and pepper.
  7. Add the breasts to the skillet and cook over moderately high heat until brown and crusty on the bottom, about 4 minutes. Turn and cook the other side until lightly browned, about 3 minutes. Brown the chicken tenders in another teaspoon of oil.
  8. Transfer the chicken to a platter and cover loosely with foil.
  9. Heat 1 teaspoon of the oil and 1 teaspoon of the bacon fat in the skillet.
  10. Add the mushrooms, shallots and 2 tablespoons of water, season with salt and pepper and cook over moderate heat, stirring occasionally, until the vegetables are softened and browned, about 6 minutes.
  11. Transfer to a bowl and keep warm.
  12. Pour the wine into the skillet and cook over high heat, scraping the bottom of the pan to loosen any browned bits, until reduced to a few tablespoons.
  13. Add the chicken stock and cook until reduced to 1/2 cup, about 3 minutes.
  14. Whisk in the flour paste and cook until the sauce thickens.
  15. Add the mushrooms and cook until warmed through.
  16. Transfer to a small bowl and stir in any accumulated juices from the chicken.
  17. Wipe out the skillet and return it to high heat.
  18. Add the remaining 1 teaspoon oil and 1 more teaspoon of the bacon fat.
  19. Add the kale, season with salt and pepper and saut until just beginning to brown, about 3 minutes. Stir in the reserved bacon and the lemon juice. Arrange the kale on 4 dinner plates. Top with the chicken breasts and mushroom sauce and serve.
  20. Baked or mashed potatoes.
  21. Wine Recommendation: The key to a successful wine match here is balancing the flavors of the smoked bacon, kale, and mushrooms. They suggest a light red with some ripe fruitiness to play off the sharpness of the greens and the meat. A West Coast Pinot Noir, such as the 1993 Erath Willamette Valley from Oregon or the 1993 Sanford Santa Barbara from California, would be an excellent choice.

Nutrition Facts

Calories436kcal
Protein42%
Fat43.89%
Carbs14.11%

Properties

Glycemic Index
38
Glycemic Load
1.99
Inflammation Score
-10
Nutrition Score
44.443043501481%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.12mg
Hesperetin
0.44mg
Naringenin
0.11mg
Isorhamnetin
26.76mg
Kaempferol
53.07mg
Quercetin
25.62mg

Nutrients percent of daily need

Calories:436.24kcal
21.81%
Fat:20.64g
31.76%
Saturated Fat:5.84g
36.49%
Carbohydrates:14.92g
4.97%
Net Carbohydrates:7.46g
2.71%
Sugar:3.35g
3.73%
Cholesterol:128.27mg
42.76%
Sodium:612.52mg
26.63%
Alcohol:2.06g
100%
Alcohol %:0.58%
100%
Protein:44.44g
88.89%
Vitamin K:445.11µg
423.91%
Vitamin A:11450.74IU
229.01%
Vitamin C:110.42mg
133.85%
Vitamin B3:22.96mg
114.81%
Selenium:61.88µg
88.4%
Vitamin B6:1.6mg
80.14%
Manganese:1.03mg
51.46%
Phosphorus:511.98mg
51.2%
Vitamin B2:0.73mg
43.04%
Potassium:1468.89mg
41.97%
Vitamin B5:3.33mg
33.32%
Calcium:317.6mg
31.76%
Fiber:7.46g
29.85%
Iron:4.97mg
27.62%
Magnesium:98.52mg
24.63%
Folate:88.83µg
22.21%
Vitamin B1:0.33mg
22.13%
Vitamin D:3.3µg
21.98%
Copper:0.36mg
17.81%
Zinc:2.24mg
14.92%
Vitamin E:1.74mg
11.58%
Vitamin B12:0.49µg
8.17%
Source:My Recipes