Betty Wedman-St Louis, PhD, RD, LD

Licensed Nutritionist & Environmental Health Specialist

Orange Chicken over Kale

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Orange Chicken over KaleKale is the poster child for healthy foods and it shows up in snack foods, juicing recipes and salads. Kale has long history of cultivation dating back to the Middle Ages in Europe and Siberia. As a member of the Brassica family (like broccoli and collards), it is easy to grow and very hardy with a tolerance for temperature extremes.

The Portuguese love traditional kale soup – known as “green broth” which can be eaten as a vegetarian dish or with thin slices of chorizo sausage. In addition to its use for soups, many people consume kale as a green vegetable similar to cabbage. My choice is stir frying so that all the nutritional advantages and distinct tastes of kale can be enjoyed. Whatever variety of kale that you find to purchase can be used in this colorful and nutritious recipe. With each mouthful you can remind yourself of how important Calcium, Magnesium, Carotenoids and Vitamin B6 are in your diet. When friends come for dinner they expect a “healthy meal” and this recipe get rave reviews.

Orange Chicken Over Kale

4 bone-in chicken thighs (about 1 1/2 pounds)
1 tablespoon olive oil
1/4 cup chopped onion
1/4 cup orange juice
1tablespoon honey
1 tablespoon sesame seed oil
1 small clove garlic, minced (optional)
6 ounces fresh kale, trimmed (1 bunch) & coarsely sliced
6 button mushrooms, sliced
1/2 red sweet pepper, chopped
1 tablespoon red wine vinegar

Saute chicken in olive oil using heavy skillet or saucepan. Add onion, orange juice and honey. Cook over medium heat about 15 minutes on each side, or until tender. Prepare kale by combining remaining ingredients in skillet or wok. Stir over medium heat about 5-8 minutes, or until vegetables are tender. To serve, divide kale mixture onto 4 plates. Arrange chicken pieces on kale. Garnish with orange slices. Makes 4 servings. Serve hot or cold.

Calories per serving 285
Protein 27 g
Carbohydrates 15 g ( 3 g fiber, 10 g sugar)
Fat 8g

Written by bwsl

August 19th, 2013 at 9:14 am