Casserole with chicken, kale and artichokes
Votes: 1
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 418, total fat 15 G., saturated fats 4 G., proteins 42 G., carbohydrates 35 G., fiber 0 G., cholesterol 93 mg, sodium 399 mg, sugar 9 G.
Calories 418, total fat 15 G., saturated fats 4 G., proteins 42 G., carbohydrates 35 G., fiber 0 G., cholesterol 93 mg, sodium 399 mg, sugar 9 G.
This healthy casserole is packed with flavor and fiber. Chicken breast pieces, along with kale and sliced artichokes, are baked in a rich, creamy Parmesan sauce under a crispy panko crust. These breadcrumbs are larger, fluffier, and crispier. Look for panko in the Asian food section of supermarkets.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 2 bunches kale (tough stems removed), cut into 5cm pieces.
- 2-3 tablespoons extra-virgin olive oil
- 450 g skinless and boneless chicken breasts, cut into 1 cm pieces.
- 1 small onion, finely chopped
- 2 tbsp. flour
- 3/4 cup milk (2%)
- 1 cup lightly salted chicken broth
- 220g frozen artichoke hearts, thawed and coarsely chopped
- 1/4 tsp cayenne pepper
- 4 tbsp. l. grated parmesan
- 2 tablespoons panko breadcrumbs
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Cooking the dish according to the recipe:
- Bring a large pot of water to a boil. Add the kale and cook until softened, about 2 minutes. Drain, squeeze out all the water, and pat dry thoroughly.
- Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Season the chicken with salt and black pepper, then add it to the skillet and cook, stirring occasionally, until golden brown on the bottom and almost no pink remains, about 4 minutes. Transfer to a bowl with a slotted spoon (the chicken will not be cooked through).
- Reduce heat to medium. If the pan is dry, add another 1 tablespoon of olive oil, then add the onion. Cook, stirring occasionally, until softened, about 4 minutes. Sprinkle the onion with flour and cook, stirring, for 1 minute. Slowly pour in the milk, stirring constantly to dissolve the flour, then add the chicken broth.
- Increase the heat to medium-high and bring to a simmer, stirring constantly. Cook until the sauce thickens slightly, about 2 minutes. Add the kale, artichokes, and cayenne pepper, then add the chicken and any juices. Cook, stirring, until the kale and artichokes are heated through and the chicken is cooked through, about 4 minutes. Stir in 3 tablespoons of Parmesan cheese.
- Preheat oven to broil. Spray an 8-inch baking dish with cooking spray and spoon the mixture into it. Sprinkle with panko breadcrumbs and the remaining Parmesan cheese. Grill, about 3 inches from the grill element, until crisp, about 3 minutes.
Author of the recipe - Valerie Bertinelli is an American actress.
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