Kale-My New Favorite Superfood

These days, everyone in the health community seems to be fascinated by Superfoods. They talk about the health benefits of these nutrient- and antioxidant-rich foods, highlighting their effect on the skin, eyes, heart, etc. But I never hear anything about their taste.

*See http://www.npr.org/blogs/thesalt/2011/12/07/143304131/superfood-kale-in-the-limelight for more information on the nutritional value of kale

The other day, though, I went to the grocery store in search of spinach for a quick wilted spinach salad. Right next to the pre-packaged spinach leaves (~$3.00 per bag) was a bulk veggie bin filled with kale.  At $1.50 for 2lbs of loose-leaf kale, I simply couldn’t resist. But how do I cook such a thing? I suddenly remembered a recipe my mom made for us girls one winter – sautéed swiss chard with white beans. With a few tweaks and updates, I had spun Mom’s recipe into a Tuscan delight. Served with sun-dried tomato and parmesan stuffed chicken breasts, I think I found a new Amy favorite! Not only was every bite devoured (or so Kirby thought), but I managed to sneak some leftover kale for lunch today. Even my carnivorous office mate was jealous!

The only change I would make to this recipe would be to make more…..!


Tuscan Kale with Sundried Tomato Chicken

Servings: 2 People…2 people who adore kale that is


2 boneless skinless chicken breasts, trimmed

1/4 cup sundried tomatoes in oil, chopped

1/4 cup freshly shaved parmesan cheese

2 Tbs honey

3 Tbs balsamic vinegar

1 Tbs each dried basil and dried thyme

1/2 cup white wine


1 large bunch kale

1/2 cup yellow onion, chopped

3 cloves garlic, chopped

1 cup cherry tomatoes, halved crosswise

2/3 cup canned white beans, drained well

1 Tbs olive oil

1/4 cup chicken broth

1 tsp crushed red pepper flakes

1/2 cup walnuts, chopped and lightly toasted

2 Tbs shredded parmesan cheese


Rinse kale well, and set aside on paper towels to dry.

Cut a thin slit in the chicken breasts (starting at the thickest end) to make a pocket. Use your fingers to stuff the chicken breast with sundried tomatoes and parmesan cheese. Mix honey, balsamic, and spices in a small dish. Rub onto both sides of chicken breast until well-coated. Heat large saucepan

over medium-high heat, spray with nonstick cooking spray. Place chicken in pan and cook ~5 minutes on each side. With chicken still in pan, deglaze with white wine, lightly scraping bottom of ban with spoon to loosen the browned bits. Reduce heat to low, and begin kale.

Chop kale into 2 inch long pieces. Heat 1 Tbs olive oil in a large pot over medium-high heat. Add onion and garlic and cook until lightly toasted but NOT BROWN (browned garlic has a nasty bitter taste). Add kale to pot and stir; cook 2 minutes. Add chicken broth and tomatoes; toss. Season with salt, pepper, and crushed red pepper flakes, and cook until kale is wilted and soft. Add white beans and walnuts; cook 1 minute.

Remove chicken from pan (ready when no longer pink inside) and place on plate. Serve kale aside the chicken, and sprinkle each service with 1 Tbs parmesan cheese.

Warning….if you have anything left on your plate you did not follow my recipe!

3 Comments Add yours

  1. Kirby says:

    I love Kale!!!!!

    1. Amy's Pantry says:

      You do now! Let’s add it to the list of things I’ve forced you to try which you now love: kale, eggplant, cauliflower, anything in puree form, and any type of stuffed chicken breast. Next up, sardines! J/k I wouldn’t do that to either of us.

  2. That looks wonderful! We grow chard and spinach so could substitute chard for the kale (maybe we´ll try some next year)! Thanks too for subscribing…hope you continue to enjoy the blog.

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