Chicken and Kale Saute With Pasta Recipe

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Ingredients:

Serving

3 -4 boneless chicken breasts, cut into large cubes
2 tbsp chicken rub mixed spice (i used mccormick, but you can experiment)
2 tbsp vegetable oil
splash red wine, if preferred
12 oz kale leaves, coarsely chopped, stems removed (a large bag, like a gallon-size, i also added some chard from my g a
2 tbsp vegetable oil
2 -4 garlic cloves, peeled and chopped
4 carrots, sliced or julienned
1 stalk celery, sliced
1/4 cup green onion , green pepper, onion , jalapeno (depending on family preference, diced)
1 (15 oz) can diced tomatoes
2 tsp italian seasoning mix
2 tbsp red wine , if desired
10 oz whole wheat pasta shells (about 1/2 box) or 10 oz rotini pasta ( about 1/2 box)
1/2 cup parmesan cheese, grated

Directions:

Place chicken cubes in a bowl or a plastic bag. Add chicken rub seasoning mix and shake or stir so that seasoning lightly coats pieces of chicken. (I cut the chicken while still pretty frozen, and the large cubes stayed nice and square for this step.)
Heat oil in large skillet, then brown ckicken cubes, turning occasionally until lightly browned on the outside and the pink is gone on the inside. Splash cubes with a bit of wine.
Remove chicken pieces to a plate or serving dish.
Boil water in large saucepan and cook pasta according to directions, Whole wheat pasta usually take 14-20 mins, so start this before you cook the vegetables.
Heat next 2 Tbsp of oil in skillet at medium-high setting.
Add garlic, kale, carrots and celery. Stir often, cooking for about 5-6 minutes. Check the carrots and the kale to make sure they are tender.
Add whatever peppers and onions you desire.
Add entire can of tomatoes and juice from the can, and another splash of red wine to the vegetables. Season to taste.
Add cooked chicken to the skillet.
Turn down heat to low, and put on the skillet lid and let vegetables continue to cook and flavors blend while pasta is finishing .
After 10 minutes, all the vegetables should be tender. Check seasoning. If the mixture is too wet , take the lid off and heat on medium for a minute or two to reduce the liquid.
You can serve the chicken mixture on top of the pasta with the parmesan cheese, or you can drain the pasta, stir it into the chicken mixture, add the parmesan cheese and serve it in one platter.
Add a warm loaf of crusty bread, and the rest of the red wine, and you have yourself a real heart-healthy supper! Mangi bene!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	531.3 Kcal (2224 kJ)
Calories from fat	234.34 Kcal
		% Daily Value*
Total Fat	26.04g	40%
Cholesterol	138.39mg	46%
Sodium	1026.94mg	43%
Potassium	1328.67mg	28%
Total Carbs	25.54g	9%
Sugars	4.1g	16%
Dietary Fiber	3.06g	12%
Protein	51.58g	103%
Vitamin C	111.3mg	185%
Vitamin A	1.5mg	49%
Iron	6.7mg	37%
Calcium	395.3mg	40%

Amount Per 100 g
Calories	107.54 Kcal (450 kJ)
Calories from fat	47.43 Kcal
		% Daily Value*
Total Fat	5.27g	40%
Cholesterol	28.01mg	46%
Sodium	207.86mg	43%
Potassium	268.94mg	28%
Total Carbs	5.17g	9%
Sugars	0.83g	16%
Dietary Fiber	0.62g	12%
Protein	10.44g	103%
Vitamin C	22.5mg	185%
Vitamin A	0.3mg	49%
Iron	1.4mg	37%
Calcium	80mg	40%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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