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Simmered Chicken and Kale
Simmered Chicken and Kale

Try this one-dish healthy meal packed with nutrients from leafy green kale.


  • 2 tablespoons canola oil, divided Chicken and Kale
  • 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.


Per serving: Calories: 412, Fat: 15.7g, Saturated fat: 2.6g, Protein: 45.9g, Carbohydrate: 22.8g, Fiber: 3.7g, Cholesterol: 161mg, Sodium: 604mg

Adapted from: Cooking Light Magazine November 2011