I am positive that absolutely everyone is planning on eating kale tomorrow for National Kale Day. After all, kale is the latest food fad! Okay, so most people probably have no idea that tomorrow is National Kale Day. And kale shouldn’t be considered a passing fad, since it is an Old World food that is eaten across the globe and its nutritional benefits are well documented. (By definition, a fad is an intense and widely shared enthusiasm for something, usually short-lived, and without basis on the food’s qualities.) Kale is a staple in Scotland, Kenya, Denmark, Portugal, Italy, and a host of other countries. With more Americans focused on eating for health, kale continues to be a superfood and gain in popularity here. And it is versatile enough to go into dishes beyond salad.
The kale of today was first cultivated in the Mediterranean region over 2,000 years ago. European colonizers are thought to have brought kale to North America in the 1600’s. Currently, several thousand farms in California, Georgia, New Jersey, and Texas grow kale on a commercial basis, with between 5,000-7,500 acres of farmland devoted to the cool weather crop. Now is a good time to enjoy this nutritional powerhouse and here’s a great recipe to put it in!
Kale & Corn Stuffed Chicken
Kale & Corn Stuffed Chicken Breasts (adapted from foodnetwork.com) Total Time Required: 34 minutes, Prep Time: 10 minutes, Cook Time: 24 minutes, Makes 4 servings
Ingredients:
- 4 teaspoons olive oil, divided
- 5 1/2 ounces (about 2 cups) chopped kale
- 2 cloves garlic, finely chopped
- kosher salt & freshly ground black pepper
- 1/3 cup frozen whole kernel corn
- 3 ounces (about 3/4 cup) Monterey or Pepper Jack cheese, grated
- 4 8-ounce boneless skinless chicken breast halves
- 1/2 cup chicken broth
- 1 teaspoon all-purpose flour
- 1 1/2 teaspoons fresh lemon juice
Directions:
Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the kale, garlic, and 1/4 teaspoon salt and cook, stirring, until the kale is softened and the garlic is fragrant, about 5 minutes.
Cook the kale with the garlic.
Add the corn and cook, stirring, until it is warmed through, 2 to 3 minutes more. Transfer the veggies to a bowl to cool slightly, and then stir in the cheese.
Add in the corn.
Insert a thin paring knife into the thickest part of the chicken breast and cut down the side to make a 3-inch pocket. Repeat with the remaining chicken breasts. Then evenly stuff the pieces with the kale mixture.
Stuff the chicken breasts.
Use a poultry skewer to secure the opening and keep the stuffing in the breasts.
Secure the opening with a poultry skewer.
Heat a large nonstick skillet over medium-high heat until very hot, about 3 to 4 minutes. Rub the chicken breasts with the remaining 2 teaspoons oil and sprinkle them with a total of 3/4 teaspoon salt and 1/4 teaspoon pepper. Add the breasts to the skillet and cook until they are golden brown, about 2 minutes. Lower the heat to medium and continue cooking, turning once halfway through, until just cooked through, about 14 minutes more. Insert a small paring knife into the top of the chicken to test for doneness. If any pink areas remain, cover the skillet and continue to cook until the breasts are opaque.
Brown the stuffed breasts on both sides.
Transfer the chicken and any bits of filling that fell into the skillet onto plates.
Set the chicken aside.
Stir the broth and flour together in a small bowl and then add the mixture to the skillet. Cook, stirring, until the sauce is thickened, about 2 minutes. Remove the pan from the heat, stir in the lemon juice and season the sauce with salt and pepper.
Make the sauce for the chicken.
Spoon the sauce over the chicken and serve.
Serve the breasts with the pan sauce.
Kale is a great food that is good for you! ~Linda
Kale & Corn Stuffed Chicken Breasts (adapted from foodnetwork.com) Total Time Required: 34 minutes, Prep Time: 10 minutes, Cook Time: 24 minutes, Makes 4 servings
Ingredients:
- 4 teaspoons olive oil, divided
- 5 1/2 ounces (about 2 cups) chopped kale
- 2 cloves garlic, finely chopped
- kosher salt & freshly ground black pepper
- 1/3 cup frozen whole kernel corn
- 3 ounces (about 3/4 cup) Monterey or Pepper Jack cheese, grated
- 4 8-ounce boneless skinless chicken breast halves
- 1/2 cup chicken broth
- 1 teaspoon all-purpose flour
- 1 1/2 teaspoons fresh lemon juice
Directions:
Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the kale, garlic, and 1/4 teaspoon salt and cook, stirring, until the kale is softened and the garlic is fragrant, about 5 minutes. Add the corn and cook, stirring, until it is warmed through, 2 to 3 minutes more. Transfer the veggies to a bowl to cool slightly, and then stir in the cheese.
Insert a thin paring knife into the thickest part of the chicken breast and cut down the side to make a 3-inch pocket. Repeat with the remaining chicken breasts. Then evenly stuff the pieces with the kale mixture.
Heat a large nonstick skillet over medium-high heat until it is very hot, about 3 to 4 minutes. Rub the chicken breasts with the remaining 2 teaspoons oil and sprinkle them with a total of 3/4 teaspoon salt and 1/4 teaspoon pepper. Add the breasts to the skillet and cook until they are golden brown, about 2 minutes. Lower the heat to medium and continue cooking, turning once halfway through, until just cooked through, about 14 minutes more. Insert a small paring knife into the top of the chicken to test for doneness. If any pink areas remain, cover the skillet and continue to cook them until they are opaque.
Transfer the chicken and any bits of filling that fell into the skillet onto plates. Stir the broth and flour together in a small bowl and then add the mixture to the skillet. Cook, stirring, until the sauce is thickened, about 2 minutes. Remove the pan from the heat, stir in the lemon juice and season the sauce with salt and pepper. Spoon the sauce over the chicken and serve.