Lemon walnut chicken with kale chips

Prep time: 20 min | Cook time: 30 min | Makes: 4 servings

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Nutritional Information

Lemon walnut chicken with kale chips

Prep time: 20 min | Cook time: 30 min | Makes: 4 servings
Lemon walnut chicken with kale chips

A side of kale chips add crunch to this yummy meal.

Recipe and photo provided by CanolaInfo.org ©

Chicken:

  • 4 boneless, skinless chicken breasts
  • 1/4 tsp (1 mL) pepper
  • 1 tbsp (15 mL) canola oil
  • 1 large shallot, chopped
  • 1 tbsp (15 mL) cornstarch
  • 1 cup (250 mL) low-sodium, fat-free chicken broth
  • 1/2 cup (125 mL) white cooking wine
  • 2 lemons, juiced
  • 2 tbsp (25 mL) lemon zest
  • 1 tsp (5 mL) tarragon
  • 1/4 tsp (1 mL) black pepper
  • 1/4 tsp (1 mL) granulated sugar
  • 4 fresh lemon wheels
  • 1/4 cup (50 mL) chopped walnuts

Kale chips:

  • 1 small bunch kale, stems removed and sliced into 1/2 inch strips
  • 1 tbsp (15 mL) canola oil
  • 4 cloves garlic, minced
  • 1/4 tsp (1 mL) freshly ground black pepper
  • 1/8 tsp (0.5 mL) cayenne pepper

Directions

  1. Preheat oven to 400 °F (200 °C).
  2. Sprinkle chicken breasts with pepper. Roast for 25 to 30 minutes until cooked.
  3. Meanwhile, prepare the kale chips. In a large bowl, combine the kale, canola oil, and garlic, tossing to coat. Season with freshly ground black pepper and cayenne pepper. Transfer to small baking sheet and bake for 15 minutes at 400° F (200 °C), tossing once halfway through.
  4. In a large sauté pan heat canola oil over medium high heat. Add shallots and sauté 3-5 minutes until golden. Add cornstarch and stir until incorporated. Add chicken broth, cooking wine, lemon juice, lemon zest, tarragon, pepper and sugar. Cook about 5 minutes, stirring often.
  5. Transfer chicken to serving platter, pour sauce over it and top with walnuts and lemon wheels. Serve with spiced kale chips.

Posted: November 2012

per serving

Chicken:

  • Calories: 240
  • Protein: 28 g
  • Total Fat: 9 g
    • Saturated Fat: 1.5 g
    • Cholesterol: 75 mg
  • Carbohydrates: 10 g
    • Fibre: 2 g
    • Sugars: 2 g
  • Sodium: 270 mg
  • Potassium: 333 mg

Kale chips:

  • Calories: 70
  • Protein: 2 g
  • Total Fat: 4 g
    • Saturated Fat: 0 g
    • Cholesterol: 0 mg
  • Carbohydrates: 8 g
    • Fibre: 1 g
    • Sugars: 0 g
  • Sodium: 30 mg
  • Potassium: 312 mg

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