Grilled Chicken with Roasted Kale
1 serving of grilled chicken with roasted kale contains 289 Calories. The macronutrient breakdown is 22% carbs, 50% fat, and 28% protein. This is a good source of protein (36% of your Daily Value), potassium (15% of your Daily Value), and calcium (15% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- Preheat the oven to 425 degrees F. Toss the potatoes with 1/2 tablespoon olive oil on a rimmed baking sheet; spread in a single layer and roast 5 minutes. Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste. Add to the baking sheet with the potatoes and toss. Roast until the kale is crisp and the potatoes are tender, stirring once, 15 to 20 minutes.
- Meanwhile, preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side. Transfer to a plate.
- Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.
- Recipe courtesy of Food Network Magazine
Nutrition Facts
For 1 serving of grilled chicken with roasted kale (232g)
Nutrient | Value | %DV |
---|---|---|
Calories | 289 | |
Fats | 16g | 21% |
Saturated fats | 4g | 21% |
Trans fats | 0.1g | |
Cholesterol | 54mg | 18% |
Sodium | 273mg | 12% |
Carbs | 16g | 6% |
Net carbs | 14g | |
Fiber | 2g | 7% |
Sugar | 2g | |
Protein | 20g | |
Calcium | 153mg | 15% |
Iron | 2mg | 28% |
Potassium | 700mg | 15% |
Vitamin D | 0.3μg | 2% |
Vitamins and Minerals | ||
Alpha carotene | 19μg | |
Beta carotene | 1351μg | |
Caffeine | 0mg | |
Choline | 66mg | 12% |
Copper | 0.2mg | 21% |
Fluoride | 0.4μg | |
Folate (B9) | 36μg | 9% |
Lycopene | 479μg | |
Magnesium | 64mg | 15% |
Manganese | 0.4mg | 17% |
Niacin | 9mg | 53% |
Pantothenic acid | 1mg | 19% |
Phosphorus | 251mg | 36% |
Retinol | 39μg | |
Riboflavin (B2) | 0.2mg | 12% |
Selenium | 16μg | 29% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 12% |
Vitamin A IU | 3174IU | |
Vitamin A | 191μg | 21% |
Vitamin B12 | 0.4μg | 15% |
Vitamin B6 | 1mg | 48% |
Vitamin C | 44mg | 49% |
Vitamin D IU | 13IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 9% |
Vitamin K | 47μg | 39% |
Zinc | 1mg | 12% |
Sugars | ||
Sugar | 2g | |
Sucrose | 0.2g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 9g | |
Fats | ||
Saturated fats | 4g | 21% |
Monounsaturated fats | 8g | |
Polyunsaturated fats | 2g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |