Parmesan Chicken And Kale Saute

Are you a food lover and love to cook? Today I am going to tell you about a healthy and tasty dish. It is Parmesan Chicken and Kale Sauté. With testy and healthiness, it is really easy to cook. And fast too. A flavorful Parmesan Chicken and Kale Sauté loaded with healthy ingredients and a few secrets make it the best Parmesan Chicken and Kale Sauté I ever made!

This Healthy kale, chicken breasts, and bright lemon flavor combine to make a wonderful and fresh stir-fry, perfect for a quick weeknight dinner. The Nutrition of this dish is; Saturated Fat, Cholesterol, Sodium, Potassium, Carbohydrates, Fiber, Sugar, Protein, Vitamin A Iu, Niacin Equivalents, Vitamin B6, Vitamin C, Folate, Calcium, Iron, Magnesium.

Time Zone

To cook a perfect dish, time plays an important role. It would be best if you were careful with the time. Not too much time or too little time will be good for the dish. But few minutes up and dawn will not affect that much I think. The perfect time for this dish is given below try to maintain it.

Serves 4. It has four serves, which means this dish is enough for four adult people.


Appliance: Fryer Pan, KnifePlate & Bowel.

Note: If you a new chef and trying to cook for the first time, this is for you. Before cooking, you need to know about the uses of the appliance. Non-sticky Fryer Pan for cook the chicken, Knife for cutting and cleaning the chicken, Plate for serving, Bowl for mixing all ingredients and marinate, and grinder for mixing the spices.


The ingredient is the main part of cooking, without which cooking is impossible, or if even any ingredient goes wrong, your full dish will be ruined. So before cooking, choose all ingredients carefully. Your ingredient should be fresh and pure. If your ingredient is not fresh, your dish taste will not the way you want. So be careful with the ingredients.

  • Two tablespoons olive oil.
  • 1 1/2 pounds boneless, skinless chicken breasts, and they are cut into 1/2-inch-thick strips.
  • Kosher salt.
  • Freshly ground black pepper.
  • One medium yellow onion, diced.
  • Three cloves garlic, minced.
  • Pinch red pepper flakes.
  • One large bunch flat-leaf kale (about 12 ounces), stems removed and leaves coarsely chopped.
  • 1/2 cup dry white wine.
  • 1/2 cup grated Parmesan cheese.
  • One tablespoon freshly squeezed lemon juice.


  1. Once you collected all the ingredients, Start with the preparation for your dish. First, wash everything properly. After cleaning, cut them into the correct size you want them. And remove if there any waste left. Then go to the appliance and check them.
  2. First, heat the oil in a large skillet over medium heat until shimmering. Then add the chicken, season with salt and pepper, and sauté until cooked through 5 to 7 minutes. And then, transfer the chicken to a plate and cover to keep warm.
  3. Add the onion, garlic, and pepper flakes to the skillet. Sauté until the onions are starting to soften, about 2 minutes. Stir in the kale, wine, and a pinch of salt. And then, cover and cook for about 5 minutes, occasionally stirring, until the kale is just tender.
  4. Return the chicken and any accumulated juices to the skillet. Add the Parmesan and lemon juice and stir to combine. At the last, taste and season with more salt and pepper as needed.

Note: When your dish is cooked and out of the oven, you need to decorate it to look attractive and tastier. There are no rules or regulations for decorations. You can decorate it with your own choice, the way you like it, or want to serve. But cumber, carrot, tomato, and lettuce are some main ingredients for decoration. Put the chicken on a large plate, decorate it, and serve it.


We eat food because we need energy and vitamin for our bodies. This energy and vitamins we get from the food and drinks we have. But too much of it can cause extra fat, which is not good for our body. So healthy food must have good nutrition facts in it. Foods without nutrition are useless, and no one wants to have it. The nutrition of this dish is given below:

Amount of Per Serving: Calories394, Fat15.7 g (24.2%), Saturated4.3 g (21.6%), Carbs12.6 g (4.2%), Fiber3.9 g (15.5%), Sugars3.5 g, Protein47.5 g (95.1%), Sodium

Daily Value: Total Fat: 59.2g91 %, Saturated Fat: 35.6g, Cholesterol: 239mg80 %, Sodium: 1071mg43 %, Potassium: 1363mg38 %, Carbohydrates: 27.9g9 %, Fiber: 4.5g18 %, Sugar: 0g, Protein: 45.2g90 %, Vitamin A Iu: 36313IU, Niacin Equivalents: 21mg, Vitamin B6: 1mg, Vitamin C: 270mg, Folate: 77mcg, Calcium: 842mg, Iron: 7mg, Magnesium: 126mg, Thiamin: 0mg

* An adult healthy person’s Percent Daily Values are based on a 2,000 calorie diet. But it can be may be higher or lower depending on the calorie you need. Everyone doesn’t need some calories. To know your calorie, see the doctor, and made a list of it.

**Nutrient information is not available for all ingredients. The amount is based on available nutrient data. Information is not currently available for this nutrient. Remember, please consult your doctor or registered dietitian before preparing this recipe for personal consumption if you are following a medically restrictive diet.

Note: Foods are for our health so that we can be healthy and fit. But if you are sick, or on any special meditation or on a diet and taking doctor’s recommended foods only, please check your list or consult with your doctor before heaving it.

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