Kale has gained a lot of attention by people as a super food lately for its high content of vitamins K and C, beta-carotene, calcium, and carotenoids and sulforaphane, which are a great source of cancer-fighting cells. And when you pair Kale with chicken with it, you are inclining more towards healthy food. Whereas marinara sauce adds up to the taste in the recipe.
Let’s have a look at the making of this recipe
Marinara is a tomato sauce, usually made with tomatoes, garlic, herbs, and onions. It has en number of variations including, adding capers, olives, spices, and a dash of wine in it. You can either make it home or get a jar from your nearby retailer.
Total Serving- Serves 6 Portion Size
What Would You Need?
3 tablespoons of olive oil
2 with bone and skin-on chicken breasts
2 teaspoons of kosher salt
1 teaspoon of Fresh cracked pepper
2 teaspoons of dried Italian herbs
1/2 a teaspoon of red pepper flakes (it is optional)
1 medium-sized yellow onion, finely sliced
2 cloves of garlic, finely chopped
1 medium zucchini sliced into rings
2 1/2 cups of washed chopped curly kale
1 jar Rao’s Homemade Marinara (Or you can prepare it too)
How to Make It?
Heat a large pan with some olive oil on a medium-high flame.
Marinate each chicken breast with some salt, freshly cracked pepper, red pepper flakes and ½ a teaspoon of dried Italian herbs.
Now, add this seasoned side of the chicken down on the hot pan and let it cook for some time. Once it turns dark golden, season the other side and roast.
Roast the other side until it is golden brown too.
Take the chicken off the skillet and keep it aside for a while and lower heat to medium.
Add the onions and garlic and sauté them until the onions become translucent.
Add the zucchini in the pan and sauté it for 2 more minutes.
Lastly, add the washed chopped curled kale in the pan and toss it well with other ingredients. Scrape the bottom of the pan well with a wooden spatula.
Now add the roasted chicken breasts back into the pan and slowly add the entire jar of Rao’s Homemade Marinara sauce in it and stir it well.
Make sure the chicken is coated well in the sauce.
Let the ingredients simmer for a while and gently scrape the bottom of the pan to avoid sticking or burning.
Cover and cook the chicken on low flame for about 15 to 20 minutes until the chicken breasts are fully cooked.
Turn off the heat and serve the Chicken Kale Marinara with your favorite side to spaghetti, quinoa, rice or couscous.
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Or You Can Also Try This If You Enjoy a Slight Variation in the Recipe
1 slice of whole wheat bread, cut it into a few pieces
1/4 cup of low-fat milk
1 small sized onion, finely chopped
2 to 3 garlic cloves, finely minced
1-1/2 cups of finely chopped kale
1/4 cup of chopped fresh basil
1 lb. of lean ground chicken
1 egg I.e. lightly beaten
3 tbsp. of shredded Parmesan cheese
1/2 tsp. of salt
1/4 tsp. Of freshly grounded black pepper
Sauce Preparation
1 (28 oz.) can of whole tomatoes
2 tbsp. Of olive oil
1 small onion, finely chopped
3 garlic cloves, finely minced
1/4 tsp. of salt
1/4 tsp. Of freshly grounded black pepper
A pinch of red pepper flakes
How to Assemble It?
For the meatballs-
Place the bread pieces into the bowl of a food processor and drizzle with the milk.
Let it sit for a few minutes to allow the bread to absorb the milk.
Add the chopped 1 onion and 2 minced garlic cloves to the bowl and pulse several times. The mixture must have a few small chunks of onion in it.
Add the kale and basil in the pan, and mix for another few times until the kale is minced. Transfer mixture to a large bowl.
Alternatively, you can soak the bread with some milk in a large bowl.
Add the finely dice the onion, garlic, kale and basil to the bowl and proceed with the recipe.
Add the chicken, egg, cheese, 1/2 teaspoon salt and 1/4 teaspoon pepper to the large bowl and mix together lightly with your hands.
Form into 24 balls, slightly smaller than a golf ball, and place on a large tray.
Keep covered and refrigerated until ready to use.
You can freeze the meatballs. Once it is frozen solid, transfer it into a freezer bag and you can keep it frozen for up to 3 months.
For the sauce
Purée the canned tomatoes in a blender until smooth.
Heat 2 tablespoons of olive oil in a large skillet over medium flame.
Add the onion and sauté, stirring, for 3 minutes, or until the onions are softened.
Add 3 minced garlic cloves, 1/4 teaspoon salt, 1/4 teaspoon pepper and red pepper flakes, and continue to cook for another minute.
Stir in the puréed tomatoes and reduce the heat to a simmer.
Carefully place the meatballs into the sauce, spooning some of the sauce over the meatballs (avoid stirring the meatballs into the sauce, as they may break up).
Reduce heat and simmer the meatballs, partially covered, for 20 minutes or until completely cooked through. Serve, as desired.
Nutrition Information Per Serving
It has Calories 220 Fat, 13 g Sodium, and 580 mg of Carbohydrates, 11 g of Saturated fat, 3 g of Total sugars, 5 grams of Proteins, 18 g of Cholesterol, and 90 mg of Dietary fiber.
Per serving intake-
1 carbs and 2½ medium-fat protein.
So this was our today’s simple and quick Chicken Kale Marinara recipe. Now indulge yourself in this beautiful process and get the best of whatever you can. You can also modify a recipe in accordance to your taste palate and make it even better. Kale and chicken are a pretty healthy combo and can give out an extraordinary taste with a tinge of marinara sauce. So maintain a healthy chart and keep cooking. Hope you like it.
All the best!
