UA Cooperative Extension - Nutrition Network

Sautéed Chicken and Greens

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October 13, 2017

  • Prep: 30 mins
  • Cook: 30 mins
  • 30 mins

    30 mins

    1 hr

  • Yields: 4 servings

Ingredients

Ingredients:

1 bunch spinach, cabbage, collards, or kale

2 boneless and skinless chicken breasts, about 1 ¼ lbs.

¼ cup all purpose flour

salt and pepper

1 tablespoon canola or olive oil, plus a little more for drizzling greens

1 small onion, diced

2 cloves garlic, chopped fine

½ cup low-sodium chicken broth, or water

1 tablespoon lemon juice

1 tablespoon fresh parsley, chopped fine (optional)

Directions

1. Wash hands well with soap and warm water. Wash produce thoroughly.

2. Chop greens in 1 inch pieces and set aside.

3. Lay each chicken breast on a board and cut laterally down the center of the breast into two thin pieces (As if you are cutting a hamburger bun). On each side, sprinkle with flour, salt and pepper.

4. Heat a skillet or sauté pan over medium high heat. Pour in oil and place chicken breast pieces into pan (Chicken should not be touching- if pan is too small to fit all 4 pieces without touching, cook 2 breast pieces at a time and repeat)

5. Cook for 3-5 minutes on each side until cooked through. 

6. Move chicken to a plate and cover to keep warm.

7. Sauté onions until golden brown.

8. Add garlic to pan for 1-2 minutes.

9. Pour broth into pan and scrape bits from bottom of pan with spatula.

10. Stir in greens and place chicken onto greens. Cover and cook for 7 minutes, stirring occasionally until greens are wilted and bright green.

11. Season with salt, pepper, lemon juice and parsley, if using. Serve immediately.

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Nutrition Facts

Serving Size½ chicken breast and ½ cup vegetables per serving
Calories160
Sodium105mg
Iron3mg
Protein15g
Cholesterol45mg
Sugar2g
Total Fat6g
Saturated Fat0.5g
Folate184mcg
Calcium95mg
Percent calories from fat30%
Total Carbohydrates12g
Dietary Fiber2g