Spicy Kale and Corn Stuffed Chicken
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1 serving of spicy kale and corn stuffed chicken contains 274 Calories. The macronutrient breakdown is 11% carbs, 41% fat, and 48% protein. This is a good source of protein (58% of your Daily Value), potassium (14% of your Daily Value), and calcium (17% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 24 minutes
Ingredients
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 warmed through, 2 to 3 minutes more. Transfer 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. Evenly stuff with the kale mixture.
- Heat a large nonstick skillet over medium-high heat until very hot, 3 to 4 minutes. Rub the chicken breasts with the remaining 2 teaspoons oil and sprinkle with a total of 3/4 teaspoon salt and 1/4 teaspoon pepper. Add all 4 chicken breasts to the skillet and cook until golden brown, about 2 minutes. Then lower heat to medium. 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 opaque.
- Transfer the chicken and any bits of filling that fell into the skillet onto 4 plates. Stir the broth and flour together in a small bowl and then add to the skillet. Cook, stirring, until thickened, about 2 minutes. Remove from the heat, stir in the lemon juice and season with salt and pepper. Spoon the pan sauce over the chicken.
Nutrition Facts
For 1 serving of spicy kale and corn stuffed chicken (218g)
Nutrient | Value | %DV |
---|---|---|
Calories | 274 | |
Fats | 12g | 16% |
Saturated fats | 4g | 20% |
Trans fats | 0g | |
Cholesterol | 99mg | 33% |
Sodium | 802mg | 35% |
Carbs | 7g | 3% |
Net carbs | 6g | |
Fiber | 2g | 6% |
Sugar | 1g | |
Protein | 32g | |
Calcium | 169mg | 17% |
Iron | 1mg | 16% |
Potassium | 639mg | 14% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 20μg | |
Beta carotene | 2004μg | |
Caffeine | 0mg | |
Choline | 104mg | 19% |
Copper | 1mg | 60% |
Fluoride | 0.1μg | |
Folate (B9) | 66μg | 17% |
Lycopene | 0μg | |
Magnesium | 57mg | 14% |
Manganese | 0.3mg | 14% |
Niacin | 12mg | 76% |
Pantothenic acid | 2mg | 37% |
Phosphorus | 365mg | 52% |
Retinol | 35μg | |
Riboflavin (B2) | 0.3mg | 25% |
Selenium | 30μg | 54% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 13% |
Vitamin A IU | 3514IU | |
Vitamin A | 205μg | 23% |
Vitamin B12 | 0.4μg | 15% |
Vitamin B6 | 1mg | 85% |
Vitamin C | 42mg | 46% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 2mg | 13% |
Vitamin K | 240μg | 200% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0.3g | |
Glucose | 0.1g | |
Fructose | 0g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 2g | |
Fats | ||
Saturated fats | 4g | 20% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.4g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.3g | |
Glutamic acid | 5g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |