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Creamy Sun Dried Tomato Chicken & Garlic Kale - Low Cal

Course Main Meals, Quick Recipes
Keyword Low Cal
Protein Poultry
Meal Plan Category Week 4
Calorie MM 401-500
Net Carb MM 0-10
Servings 2 servings
Calories 408kcal

Ingredients

For Chicken

  • 12 oz chicken thighs boneless skinless
  • 1/3 cup sun-dried tomatoes packed in oil julienned, oil drained
  • 1/4 cup chicken broth
  • 2 tbsp half and half
  • 2 tbsp Fresh basil chopped
  • 1/2 tsp garlic minced
  • 1/2 tsp dried basil
  • 1/4 tsp dried oregano
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1/4 tsp red pepper flakes optional

For Kale

  • 8 cups kale loosely packed, ribs removed, coarsely chopped
  • 1 tsp garlic minced
  • 1/2 cup chicken broth
  • 1/8 tsp sea salt

Instructions

  • BEGIN by blotting chicken thighs using paper towel. Season chicken with salt and pepper. Heat a large skillet over medium heat. Add chicken thighs to hot butter and cook 4 minutes to brown. Turn chicken over and add garlic. Continue to cook 4 minutes.
  • REDUCE heat to low. Pour in half and half and chicken broth. Stir in sun dried tomatoes, dried basil and oregano. Simmer 15 minutes. Finish with red pepper flakes and chopped basil.
  • PUT a separate medium skillet over medium/low heat. Sauté minced garlic until it starts to soften. Pour in chicken broth and chopped kale. Cover and cook 4 minutes. Remove lid and stir, continue to cook 3 minutes longer. Season with sea salt.
  • SERVE 1/2 of kale and 2 chicken thighs with approximately 1/3 cup sauce/sun dried tomatoes.

Nutrition

Calories: 408kcal | Carbohydrates: 14g | Protein: 34g | Fat: 19g | Fiber: 5g | Net Carbs: 9g