Grilled Chicken with Roasted Kale
Grilled Chicken with Roasted Kale combines the smoky flavor of perfectly grilled chicken with the earthiness of roasted kale, making it a dish that pleases both the palate and the eye. This recipe is an excellent choice for anyone looking to enjoy a nutritious meal without compromising on flavor. The vibrant colors and textures of the ingredients create a visually appealing dish that’s as delectable as it is healthy.
This dish blends the tenderness of chicken breasts with the robust crunch of kale and the comforting heartiness of roasted potatoes. With the addition of fresh vegetables, garlic, and a sprinkle of Parmesan, it makes a lovely option for lunch or dinner. Preparing it at home allows you to control the ingredients and customize to your taste, making it not only delicious but also a wholesome choice.
Why make this recipe
Grilled Chicken with Roasted Kale stands out as a wholesome meal that attracts health enthusiasts and food lovers alike. The combination of lean protein from chicken and the fiber-rich kale provides a balanced meal perfect for maintaining energy levels throughout the day. Using fresh ingredients elevates this dish to a gourmet experience while promoting healthy eating habits. The versatility of the flavors means it can fit various dietary needs, and its vibrant presentation makes it a fixture at dinner parties or casual family meals.
Cooking this dish is also incredibly rewarding, both in taste and in experience. The simple yet effective cooking techniques highlight the natural flavors of the ingredients. Grilling the chicken gives it a charred flavor that pairs beautifully with the roasted kale, which becomes crisp and flavorful when baked. Each bite reveals layers of flavor, proving that healthy food can be anything but bland.
How to make Grilled Chicken with Roasted Kale
To create Grilled Chicken with Roasted Kale, you start by preparing your ingredients and kitchen tools. Preheating the oven and grill sets the stage for this meal. The key to crispy kale lies in the roasting; tossed with garlic and seasoning, it becomes an irresistible side that complements the main protein. The chicken breasts are sliced to create cutlets, ensuring they cook quickly and absorb the smoky grill flavors.
As the chicken grills, the mixture of roasted potatoes and kale fills your kitchen with delightful aromas. The infusion of garlic elevates the flavor profile, creating a meal that is both appetizing and nourishing. To serve, the chicken is plated alongside a colorful salad made from the roasted components, greens, and a drizzle of lemon juice for brightness. The addition of Parmesan brings a creamy richness, making this dish a full-flavored celebration of nutrition.
Ingredients
- ½ pound small red-skinned potatoes, cut into ½-inch pieces
- 2 tablespoons extra-virgin olive oil, plus more for brushing
- 1 large bunch kale, stems removed, leaves torn (about 10 cups)
- 3 cloves garlic, thinly sliced
- Kosher salt and freshly ground pepper
- 2 large skinless, boneless chicken breasts (about 1½ pounds)
- 4 cups mixed salad greens
- ½ cup cherry tomatoes, halved
- ⅓ cup grated Parmesan cheese
- 1 tablespoon fresh lemon juice
Directions
- Preheat the oven to 425°F (218°C). Toss the potatoes with ½ tbsp olive oil on a rimmed baking sheet, spread in a single layer, and roast for 5 minutes.
- In a large bowl, toss the kale with garlic, ½ tbsp olive oil, ¼ tsp salt, and pepper. Add the kale to the baking sheet, toss with the potatoes, and roast until the kale is crisp and the potatoes are tender, stirring once, for 15–20 minutes.
- Meanwhile, preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets.
- Coat the chicken with ½ tbsp olive oil, season with salt and pepper, and grill until marked and cooked through, about 2–4 minutes per side. Transfer to a plate.
- In a large bowl, toss the roasted kale and potatoes with the remaining ½ tbsp olive oil, salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste.
- Divide the chicken among plates, spoon any collected juices over the top, and serve with the kale salad.
Time Breakdown
• Preparation Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
How to serve Grilled Chicken with Roasted Kale
Grilled Chicken with Roasted Kale is best served immediately while still warm. Plating is simple yet effective, emphasizing the colorful ingredients. Place the grilled chicken cutlets on a bed of the roasted kale and potato salad. Drizzle any remaining juices from the chicken on top for added flavor and moisture. Garnish with a wedge of lemon for guests to squeeze over their portions, enhancing the dish with a burst of freshness.
For a more complete meal, consider serving it with crusty bread or a side of quinoa. This dish is not only a standalone meal but also works wonderfully as part of a larger spread when hosting gatherings, fitting seamlessly into summer barbecues or cozy winter dinners.
How to store Grilled Chicken with Roasted Kale
If you find yourself with leftovers, storing Grilled Chicken with Roasted Kale is easy. Allow the dish to cool completely before transferring it to an airtight container. The chicken can stay fresh in the refrigerator for up to three days. The roasted kale and potatoes, while still good, may lose some of their crispness, so it’s best to consume them sooner rather than later.
For longer storage, consider freezing the chicken separately from the kale and potatoes. Wrapped tightly in plastic wrap or placed in freezer bags, the chicken can retain its quality for up to three months. Reheating the chicken in the oven or on the grill will help restore some of its original texture, making it delicious once again.
Tips to make Grilled Chicken with Roasted Kale
To elevate your Grilled Chicken with Roasted Kale, consider marinating the chicken for at least an hour before grilling. You can use a simple mixture of olive oil, lemon juice, and your favorite herbs to infuse flavor into the meat. For an extra kick, try adding spices like paprika or cayenne pepper to the seasoning mixture.
Be mindful of the roasting time for the kale. Keep an eye on it toward the end of the cooking process to ensure it doesn’t burn. If you prefer a milder flavor, you can reduce the amount of garlic or leave it out entirely. Also, feel free to experiment with the salad additions; incorporating other vegetables like bell peppers or cucumbers can add crunch and freshness.
Variation
No major variations, but you can adjust seasonings to taste.
Nutritional Information (Per Serving)
• Calories: 400 kcal
• Protein: 32 g
• Carbohydrates: 30 g
• Fat: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
FAQs
Q: Can I use other greens instead of kale?
A: Yes, you can substitute spinach, Swiss chard, or collard greens if preferred.
Q: Is this recipe suitable for meal prep?
A: Absolutely! It stores well and is perfect for reheating throughout the week.
Q: How can I make this a vegetarian dish?
A: You can replace the chicken with grilled tofu or chickpeas for a hearty vegetarian alternative.
Grilled Chicken with Roasted Kale
Ingredients
For the roasted vegetables
- ½ pound small red-skinned potatoes, cut into ½-inch pieces
- 2 tablespoons extra-virgin olive oil, plus more for brushing
- 1 large bunch kale, stems removed, leaves torn (about 10 cups)
- 3 cloves garlic, thinly sliced
- Kosher salt and freshly ground pepper to taste
For the chicken
- 2 large skinless, boneless chicken breasts (about 1½ pounds)
For the salad
- 4 cups mixed salad greens
- ½ cup cherry tomatoes, halved
- ⅓ cup grated Parmesan cheese
- 1 tablespoon fresh lemon juice
Instructions
Preparation
- Preheat the oven to 425°F (218°C).
- Toss the potatoes with ½ tbsp olive oil on a rimmed baking sheet, spread in a single layer, and roast for 5 minutes.
Roasting
- In a large bowl, toss the kale with garlic, ½ tbsp olive oil, ¼ tsp salt, and pepper.
- Add the kale to the baking sheet, toss with the potatoes, and roast until the kale is crisp and the potatoes are tender, stirring once, for 15–20 minutes.
Grilling Chicken
- Meanwhile, preheat a grill or grill pan to medium and brush with olive oil.
- Slice the chicken breasts in half horizontally to make 4 cutlets.
- Coat the chicken with ½ tbsp olive oil, season with salt and pepper, and grill until marked and cooked through, about 2–4 minutes per side. Transfer to a plate.
Final Assembly
- In a large bowl, toss the roasted kale and potatoes with the remaining ½ tbsp olive oil, salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste.
- Divide the chicken among plates, spoon any collected juices over the top, and serve with the kale salad.
