Grilled Chicken With Roasted Kale

Gluten Free
Very Healthy
Health score
100%
Grilled Chicken With Roasted Kale
40 min.
4
190kcal

Suggestions

Ingredients

  • 0.5 cup cherry tomatoes halved
  • cloves garlic thinly sliced
  • 10 cups kale 
  • servings kosher salt and pepper freshly ground
  • tablespoon juice of lemon fresh
  • tablespoons olive oil extra-virgin plus more for brushing
  • 0.3 cup parmesan cheese grated
  • 0.5 pound red-skinned potatoes cut into 1/2-inch pieces
  • 1.5 pounds chicken breasts 4 cups salad greens mixed boneless skinless

Equipment

  • bowl
  • baking sheet
  • oven
  • grill
  • grill pan

Directions

  1. Preheat the oven to 425 degrees F. Toss the potatoes with 1/2 tablespoon olive oil on a rimmed baking sheet; spread in a single layer and roast 5 minutes. Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste.
  2. Add to the baking sheet with the potatoes and toss. Roast until the kale is crisp and the potatoes are tender, stirring once, 15 to 20 minutes. Meanwhile, preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side.
  3. Transfer to a plate. Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices.
  4. Serve with the kale salad.
  5. Photograph by Antonis Achilleos

Nutrition Facts

Calories190kcal
Protein14.93%
Fat46.2%
Carbs38.87%

Properties

Glycemic Index
15.5
Glycemic Load
0.26
Inflammation Score
-10
Nutrition Score
24.950434960749%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
12.39mg
Kaempferol
24.58mg
Myricetin
0.04mg
Quercetin
12.41mg

Nutrients percent of daily need

Calories:189.77kcal
9.49%
Fat:10.35g
15.93%
Saturated Fat:2.39g
14.96%
Carbohydrates:19.6g
6.53%
Net Carbohydrates:16.29g
5.92%
Sugar:1.74g
1.93%
Cholesterol:7.25mg
2.42%
Sodium:424.49mg
18.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.53g
15.06%
Vitamin K:211.31µg
201.25%
Vitamin A:7344.61IU
146.89%
Vitamin C:99.77mg
120.94%
Manganese:0.74mg
37.06%
Folate:109.43µg
27.36%
Calcium:241.34mg
24.13%
Potassium:802.18mg
22.92%
Phosphorus:191.59mg
19.16%
Vitamin B2:0.32mg
18.86%
Vitamin B6:0.36mg
18.04%
Iron:2.57mg
14.29%
Magnesium:53.89mg
13.47%
Fiber:3.31g
13.22%
Vitamin B3:2.33mg
11.66%
Vitamin B1:0.17mg
11.38%
Copper:0.21mg
10.68%
Vitamin E:1.51mg
10.1%
Zinc:1.16mg
7.76%
Selenium:4.77µg
6.81%
Vitamin B5:0.48mg
4.8%
Vitamin B12:0.11µg
1.88%