Braised Chicken with White Beans and Kale
This dish is inspired from a traditional Tuscan kale and white bean soup.
INGREDIENTS | SERVES 4
1 pound boneless, skinless chicken breasts
Salt and pepper, to taste
2 tablespoons olive oil
½ onion, chopped
2 cloves garlic, minced
1 large bunch kale, chopped
1 teaspoon crushed red pepper
1 tablespoon fresh rosemary, chopped
1 15-ounce can cannellini beans, drained and rinsed
1 15-ounce can diced tomatoes
1 can low-sodium chicken broth
Slice chicken breasts into small pieces. Season chicken with salt and pepper.
Heat 2 tablespoons oil in a large pan and sauté onion and garlic for 3–4 minutes. Add chicken and cook an additional 4 minutes.
Add kale to the pan with the chicken in batches and cook until wilted. Season with crushed red pepper and rosemary.
Add beans, tomatoes, broth, and salt and pepper as desired to the pan; stir and simmer for 10–15 minutes.
PER SERVING: Calories: 367 | GI: Low | Carbohydrates: 35g | Protein: 38g | Fat: 9g
Kale, a member of the cabbage family, provides a ton of nutritional value for very little calories. Kale is an excellent source of vitamins A, K, and C and is known for its health-promoting phytonutrients.