Myra’s Recipe: Chicken Medallions with Kale
I’m turning 50 this year, and I feel so very lucky that I can look back at my life’s work and feel gratified. Earthbound Farm, started by my husband Drew and I nearly three decades ago on a little rundown heirloom raspberry patch, is now farming 53,000 crop acres organically. In 2013 alone, our organic farming methods will avoid the use of more than 19 million pounds of synthetic agricultural chemicals. How great is that?
Even after twenty-nine years, I still love what I do. I’m still learning new facts about the importance of organic farming, and have become even more passionate about delicious food and a healthy planet. I am in awe of both the pleasure and power of food – how our food choices affect us, our families and our environment.
If you’ve read either of my cookbooks (e-book versions are available through Workman's Blue Plate Special e-cookbook club), you know I love creating new recipes. With my third cookbook currently “in the oven” with my publisher, I’m excited to share my newest recipes with you as I create them, and I’m eager for your feedback. What better place to start than with my current obsession: kale.
Kale is so incredibly healthy. One cup of cooked kale, clocking in at only 36 calories, provides 350% of your daily value of vitamin A, 89% of your vitamin C, 10% of your fiber, plus so much more. It’s considered the most nutrient-rich food on the planet. Not only that, it’s so full of flavor, I feel incredibly nurtured and healthy when I eat it. And I urge you to choose organic kale whenever possible to avoid harmful chemical residues.
Below you’ll find a recipe for one of my new favorite kale dishes. I have many more kale recipes to share, so I hope you catch some of my enthusiasm about this incredible vegetable.
Enjoy the Earth’s incredible bounty!
- Chicken Medallions with Sautéed Kale
- Serves 4 | Prep time: 30 mins; Cook time: 1 hr
- This is a dish that has quickly become a favorite on our dinner rotation: a delicious sauté of chicken breasts with lots of kale, onions and garlic. This is about the time of year I start really missing vine-ripened tomatoes, so I’ve added cherry tomatoes to this dish. When they're warmed just until bursting, they contribute great flavor and beautiful color. I like to serve this with a side of Whole Wheat Garlicky Pasta.
- 3 tablespoons olive oil
- 1 pound boneless, skinless chicken breasts (cut crosswise into 1-inch-wide strips)
- Salt and freshly ground black pepper
- 1 large yellow onion (cut in half lengthwise and thinly sliced crosswise, about 3 cups)
- 3 large cloves garlic (finely minced)
- 1 pinch red pepper flakes (or to taste)
- 12 ounces lacinato kale (also called dino or Tuscan kale), stems discarded and leaves
- sliced crosswise into 1/2-inch-wide ribbons, about 8 cups
- 1/3 cup white wine
- 8 ounces pear or cherry tomatoes (about 1-1/2 cups)
- Heat 2 tablespoons of the oil in a very large (12-inch) skillet, preferably cast iron, over medium heat.
- Season the chicken with salt and pepper. Add the chicken to the hot skillet and cook for 5 minutes. Turn the pieces and sauté until almost cooked through, about 3 minutes more. Transfer the chicken to a plate and cover while you proceed with the recipe.
- Add the remaining oil to the skillet (no need to clean it) and add the onion. Cook over medium-low heat until the onion softens and caramelizes, stirring often, about 20 to 25 minutes.
- Add the garlic, red pepper flakes and 1/2 teaspoon of salt; cook for 30 seconds. Raise the heat to medium and stir in the kale (it may be necessary to do this in batches), and the wine. Cook, covered, until the kale is just tender, about 10 minutes, stirring occasionally.
- Add the reserved chicken (along with any juices) and the tomatoes, and raise the heat to high. Cook until the tomatoes burst and the chicken is hot, about 5 minutes. Season to taste with salt and pepper.
- Serve with Whole Wheat Garlicky Pasta, if you like.
- Calories per serving: 330, Total Fat 21 grams, Cholesterol 100mg, Sodium 450mg, Carbohydrates 12 grams, Fiber 4 grams, Sugars 4 grams, Protein 23 grams.