Nashville-Style Pan-Glazed Chicken with Kale and Basil
Fried chicken and greens is a staple in the South. Sarah-Jane Bedwell, also known as Nashville's Nutrition Expert, gives a modern spin to this traditionally calorie-heavy dish. Instead of frying in lard, Bedwell sears the chicken in an iron skillet using heart-healthy canola oil. She also sautes the kale using balsamic vinaigrette and honey instead of pork fat. The sweetness from the balsamic vinegar and honey stand up to the bitter flavors of the kale, making for a truly sweet and savory experience.
- 4 4 ounces chicken breasts, skinned and boned
- 1/2 teaspoon salt
- 1/2 teaspoon fresh ground pepper
- 2 teaspoons canola oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons honey
- 2 - 3 cups chopped fresh kale
- 2 tablespoons chopped fresh basil (optional)
- 1 tablespoon crumbled goat cheese
- Sprinkle both sides of chicken with salt and pepper.
- Heat oil in a large nonstick or iron skillet over medium-high heat. Add chicken and cook 5 minutes or until lightly browned. Turn chicken and cook 6 minutes or until chicken is done. Stir in vinegar, honey, and kale and cook just until kale is wilted. Remove from heat, sprinkle with goat cheese and basil just before serving.
- Recipe by Sarah-Jane Bedwell, RD, LDN, author of Schedule Me Skinny: Plan to Lose Weight and Keep it Off in Just 30 Minutes a Week.
Per serving: 216 kcal cal., 6 g fat (1 g sat. fat), 460 mg sodium, 1 g fiber, 25 g pro.. Percent Daily Values are based on a 2,000 calorie diet