Your Recipe

Parmesan Chicken and Kale Sauté

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Kale 340.2g 119kcal
Chicken broiler, raw, meat only boneless breast 680.4g 816kcal
Garlic 9g 13kcal
Olive oil 28g 248kcal
Cheese, parmesan, grated 44.952g 189kcal
Onions, yellow, raw 110g 42kcal
Wine, dry 124g 188kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch-thick strips
Kosher salt
Freshly ground black pepper
1 medium yellow onion, diced
3 cloves garlic, minced
Pinch red pepper flakes
1 large bunch flat-leaf kale (about 12 ounces), stems removed and leaves coarsely chopped
1/2 cup dry white wine
1/2 cup grated Parmesan cheese
1 tablespoon freshly squeezed lemon juice
INSTRUCTIONS
Heat the oil in a large skillet over medium heat until shimmering. Add the chicken, season with salt and pepper, and sauté until cooked through, 5 to 7 minutes. Transfer the chicken to a plate and cover to keep warm.
Add the onion, garlic, and pepper flakes to the skillet. Sauté until the onions are starting to soften, about 2 minutes. Stir in the kale, wine, and a pinch of salt. Cover and cook for about 5 minutes, stirring occasionally, until the kale is just tender.
Return the chicken and any accumulated juices to the skillet. Add the Parmesan and lemon juice and stir to combine. Taste and season with more salt and pepper as needed.

Nutrition Facts
Portion Size 338 g | ml
Amount Per Portion 405
1694
kcal
kilojoules
% Daily Value *
Total Fat 16g 20%
Saturated Fat 3.8g 19%
Sodium 322mg 14%
Total Carbohydrate 12g 4%
Dietary Fiber 4.1g 15%
Sugar 1.3g
Protein 45g 89%
Vitamin D 0mcg 0%
Calcium 335mg 26%
Iron 2.3mg 13%
Potassium 976mg 21%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 245.902 mcg 27%
Thiamin [B1] 0.27 mg 22%
Riboflavin [B2] 0.644 mg 50%
Niacin [B3] 17.427 mg 109%
Pantothenic acid [B5] 2.937 mg 59%
Vitamin B6 1.543 mg 91%
Cobalamin [B12] 0.509 mcg 0%
Floate [B9] 68.828 mcg 0%
Vitamin C 83.787 mg 93%
Vitamin D 0 mcg 0%
Vitamin E 2.529 mg 17%
Vitamin K 350.884 mcg 292%
Betaine 12.192 mg 0%
Choline 142.389 mg 26%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.1 g 4%
Sugars 1.3 g 3%
Dietary fiber 4.1 g 15%
Carbohydrate 4.7 g 0%
Net carbs 10.8g
Aminoacids
Nutrient Amount DV
Alanine 2.361 g 0%
Arginine 2.74 g 0%
Aspartic acid 3.833 g 0%
Cysteine 0.435 g 0%
Glutamic acid 5.969 g 0%
Glycine 1.819 g 0%
Histidine 1.576 g 0%
Isoleucine 2.032 g 0%
Leucine 3.347 g 0%
Lysine 3.834 g 0%
Methionine 1.021 g 0%
Phenylalanine 1.676 g 0%
Proline 1.366 g 0%
Serine 1.568 g 0%
Threonine 1.831 g 0%
Tryptophan 0.513 g 0%
Tyrosine 1.467 g 0%
Valine 2.123 g 0%
Minerals
Nutrient Amount DV
Calcium 334.84 mg 26%
Copper 0.15 mg 16%
Fluoride 0 mcg 0%
Iron 2.27 mg 13%
Magnesium 85.67 mg 20%
Manganese 0.92 mg 40%
Phosphorus 496.21 mg 40%
Potassium 976.16 mg 21%
Selenium 43.96 mcg 80%
Sodium 321.91 mg 14%
Zinc 2.08 mg 19%
Other
Nutrient Amount DV
Water 256.391 g 0%
Ash 4.282 g 0%