Kale & Corn Stuffed Chicken Breasts
Superfood kale and sweet corn create a duo rich in vitamin A. The pepper jack cheese adds tons of spice while binding the stuffing for the chicken. If spicy's not your thing, try Monterey Jack or Havarti cheese instead for creamy without the heat.
This one is a family favorite. For those who don’t like kale, this is a great way to introduce a small portion of the superfood into your diet.
4 teaspoons olive oil
5 1/2 ounces frozen chopped kale (about 2 cups)
2 cloves garlic, finely chopped
1/3 cup frozen whole kernel corn
2 ounces pepper jack cheese, grated (about 1/2 cup)
Four 8-ounce boneless skinless chicken breast halves
Freshly ground black pepper
1/2 cup low-sodium chicken broth
1 teaspoon all-purpose flour
1 1/2 teaspoons fresh lemon juice
1. 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.
2. 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. Then evenly stuff with the kale mixture.
3. 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.
4. 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.
Total Fat 15 g
Saturated Fat 4.5 g
Cholesterol 160 mg
Sodium 878 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Protein 53 g
Sugar 1 g
Recipe analyzed by Ron Patterson
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