Chicken Cutlets With Spicy White Beans & Kale Recipe

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Chicken Cutlets With Spicy White Beans & Kale
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Ingredients
13
Count
Nutrition
473
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Pound chicken breast halves, one at a time, between 2 sheet of plastic wrap, until each piece of chicken is 1/8-inch thick.
  2. Stir together the 2 tablespoons flour, salt, and pepper in a shallow container.
  3. Heat a large saute' pan over high heat.
  4. Dredge chicken in flour mixture, shaking and removing any excess.
  5. Saute' chicken in 2 tablespoons oil in the hot pan until browned, about 2 minutes per side.
  6. Transfer chicken to a warm plate, cover with foil to keep warm until ready to serve.
  7. In the same pan used to cook the chicken, saute' onion in the remaining 2 Tbsp oil over medium heat until translucent, 3-5 minutes.
  8. Stir in the 2 teaspoons flour and rosemary; cook 1 minute, stirring constantly.
  9. Deglaze the pan with broth, bringing liquid to a boil and cooking until mixture is slightly thickened.
  10. Stir in beans, kale and chili garlic sauce; cook until kale is wilted, 1-2 minutes.
  11. Remove pan from heat; stir in parsley.
  12. Season cannellini and kale with salt and pepper; serve with chicken cutlet.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 472.57 Kcal (1979 kJ)
Calories from fat 302.46 Kcal
% Daily Value*
Total Fat 33.61g 52%
Cholesterol 50.18mg 17%
Sodium 397.24mg 17%
Potassium 599.22mg 13%
Total Carbs 23.06g 8%
Sugars 2.64g 11%
Dietary Fiber 2.39g 10%
Protein 22.95g 46%
Vitamin C 47mg 78%
Vitamin A 0.3mg 11%
Iron 0.8mg 4%
Calcium 80.1mg 8%
Amount Per 100 g
Calories 142.06 Kcal (595 kJ)
Calories from fat 90.92 Kcal
% Daily Value*
Total Fat 10.1g 52%
Cholesterol 15.08mg 17%
Sodium 119.42mg 17%
Potassium 180.13mg 13%
Total Carbs 6.93g 8%
Sugars 0.79g 11%
Dietary Fiber 0.72g 10%
Protein 6.9g 46%
Vitamin C 14.1mg 78%
Vitamin A 0.1mg 11%
Iron 0.2mg 4%
Calcium 24.1mg 8%

* 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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Recipe Tags

Weightwatchers Points

  • 11.8
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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