Simmered Chicken and Kale
Try this one-dish healthy meal packed with nutrients from leafy green kale
2 tablespoons canola oil, divided
4 chicken leg quarters, skinned
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1.1 ounces all-purpose flour (about 1/4 cup)
5 garlic cloves, chopped
1 (16-ounce) package cut prewashed kale
1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
1 (14.5-ounce) can fat-free, lower-sodium chicken broth
1 tablespoon red wine vinegar
Preheat oven to 325°.
Heat a Dutch oven (or any comparable sized cast iron or ovenproof cooking pot) over medium-high heat. Add 2 teaspoons canola oil. Sprinkle the chicken with black pepper and 1/4 teaspoon salt. Place flour in a dish, and dredge chicken. Place leg quarters in pan, and cook for 1 1/2 minutes on each side.
Add remaining 2 teaspoons oil to pan. Add garlic; cook for 20 seconds. Add half of kale; cook for 2 minutes. Add remaining half of kale; cook 3 minutes. Stir in tomatoes and broth; bring to a boil. Return chicken to pan. Cover and bake at 325° for 1 hour and 15 minutes.
Remove chicken from pan; stir in vinegar. Serve chicken over kale mixture.