- Organic Bound
Earthbound Farm co-founder Myra Goodman loves to create recipes, and one of her favorite ingredients is kale.
"Kale is incredibly healthy," Myra explains. "One cup of kale, 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 one of the most nutrient-rich foods on the planet.
"Not only that," she continues, "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.
"Here's a recipe for one of my new favorite kale dishes: a sauté of chicken breasts with lots of kale, onions and garlic. In late winter/early spring I start really missing delicious 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 tossed with olive oil, garlic and a little Italian parsley.
"I hope you catch some of my enthusiasm about this incredible vegetable. Enjoy the Earth's incredible bounty!"
Calories per serving: 330, Total Fat 21 grams, Cholesterol 100mg, Sodium 450mg, Carbohydrates 12 grams, Fiber 4 grams, Sugars 4 grams, Protein 23 grams.
|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 cloves||garlic (large cloves, 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.