Main course

Creamy Kale with Potatoes and Roasted Chicken Breast

Traditional kale with potatoes in a lighter and healthier version, served with juicy chicken breast. A tasty and balanced dish with less fat and carbohydrates, with no compromise on flavor.

Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2

Recipe

For the chicken

Chicken, breast, boneless, skinless, raw
400 g
Oil, olive, extra virgin
1 tbsp
Spices, pepper, red or cayenne
0.5 tsp
Salt, table, iodized

Kale with potatoes

Potatoes, russet, without skin, raw
500 g
Cabbage, savoy, raw
300 g
Oil, olive, extra virgin
2 tbsp
Garlic, raw
3 clove
Yogurt, Greek, plain, whole milk
150 g
Lemon peel, raw
1 tsp
Salt, table, iodized

Per servingTotal
Calories:735.5 kcal1470.9 kcal
Protein:61 g121.9 g
Carbohydrates:59.2 g118.3 g
Fiber:42.7 g85.3 g
Water:548.4 ml1096.7 ml
Fat:30 g60 g
Micronutrients
Sugar:8 g16 g
Saturated fat:6.1 g12.1 g
Cholesterol:155.2 mg310.4 mg
Sodium:207.9 mg415.8 mg
Potassium:2283.4 mg4566.8 mg
Calcium:168.3 mg336.5 mg
Iron:2.5 mg4.9 mg
Magnesium:170.2 mg340.3 mg
Zinc:3.2 mg6.3 mg
Phosphorus:742.9 mg1485.7 mg
Vitamin C:79.4 mg158.7 mg
Vitamin A:102.6 µg205.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.6 µg1.1 µg

Instructions

1
Peel the potatoes, cut them into small cubes, and place them in a pot with cold, salted water. Bring to a boil and cook for 10 minutes. Then add the chopped kale to the same pot. Cook for another 5–8 minutes, until the potatoes and kale are soft.
2
While the vegetables are cooking, season the chicken with salt, pepper, and paprika powder. Heat 1 tablespoon of oil in a pan and cook the chicken for 5–6 minutes on each side (until golden-brown). Once cooked, transfer it to a plate and cover.
3
Drain the water from the pot with the potatoes and kale (save about 50 ml of water just in case). In the same empty, hot pan where the chicken was cooked (don't wash it!), quickly sauté 2 tablespoons of olive oil and the garlic (just 30 seconds, until fragrant, it shouldn't darken).
4
Pour the garlic oil from the pan into the pot with the potatoes and kale. Roughly mash everything together with a masher (don't blend, we want texture). Wait a minute for it to cool slightly (so it's not too hot), then stir in the Greek yogurt and lemon zest.
5
If the mixture is too thick, add a tablespoon of the cooking water. Taste and add more salt if needed. Serve a generous portion of the potatoes and kale on a plate, topped with sliced chicken.

Nutritional benefits

Replacing cream with Greek yogurt in this dish not only lowers the calories but also adds probiotics for gut health, which, combined with the fiber from kale, optimizes digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.