- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
Recipe developed by Emily Richards, PH Ec
© Heart and Stroke Foundation 2011
For more great recipes visit »
250 mL (1 cup) water
1 L (4 cups) chopped fresh kale leaves, ribs removed
10 mL (2 tsp) canola oil
Half red bell pepper, thinly sliced
3 cloves garlic, minced
5 mL (1 tsp) grated lemon rind
30 mL (2 tbsp) lemon juice
45 mL (3 tbsp) finely crumbled feta cheese
30 mL (2 tbsp) chopped fresh dill or 10 mL (2 tsp) dried dill weed
4 small boneless skinless chicken breasts (about 500 g/1 lb)
Kale and lemon chicken en papillote
Lemon brightens the flavour of kale and cooking in parchment keeps the chicken moist and tender. Easy to whip up for a weeknight meal or for dinner guests on the weekend.
Tip: Kale has firm, tough ribs or stems so be sure to remove them before chopping the tender leaves for this recipe.,/p>
Preparation Time: 20 minutes
Cook Time: 20 minutes
Serves : 4
Protein: 32 g
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Carbohydrate: 9 g
Fibre: 2 g
Sugar: 2 g
Sodium: 192 mg
Potassium: 687 mg
In large nonstick skillet bring water and kale to boil. Cover and cook for 5 minutes or until wilted and bright green. Drain well and return to skillet.
Add oil, pepper and garlic and cook over medium heat for about 5 minutes or until pepper is tender crisp. Stir in lemon rind and juice; set aside.
In small bowl, mash together feta and dill; set aside.
Using chef’s knife cut chicken in half horizontally almost all the way through. Open it like a book and press down gently to flatten and make it more even. Fill each centre with some of the kale mixture and place each stuffed chicken breast onto 4 large pieces of parchment or foil. Sprinkle each chicken breast with feta mixture.
Fold parchment paper over and fold up edges to form a seal. Place on large baking sheet and roast in 220°C (425°F) oven for 20 minutes or until chicken is no longer pink. Let stand 2 minutes before serving.Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011