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  • Orange chicken over kale

    Prep time: 15 minutes

    Cook time: 23 minutes

    Serves 4


    4 bone-in chicken thighs (about 1 1/2 pounds)

    1 tablespoon olive oil

    1/4 cup chopped onion

    1/4 cup orange juice

    1 tablespoon honey

    1 tablespoon sesame seed oil

    1 small clove garlic, minced (optional)

    6 ounces fresh kale, trimmed and coarsely sliced

    6 button mushrooms, sliced

    1/2 red sweet pepper, chopped

    1 tablespoon red wine vinegar


    Sauté chicken in olive oil using heavy skillet or saucepan. Add onion, orange juice and honey. Cook over medium heat about 15 minutes on each side, or until tender. Prepare kale by combining remaining ingredients in skillet or wok. Stir over medium heat about 5 to 8 minutes, or until vegetables are tender. To serve, divide kale mixture onto four plates. Arrange chicken pieces on kale. Garnish with orange slices. Serve hot or cold.

    Per serving: 285 calories, 27g protein, 15g carbohydrates, 3g fiber, 10g sugar, 8g fat.

Super supper: kale, chicken

Published: Wednesday, Sep. 4, 2013 - 12:00 am
Last Modified: Wednesday, Sep. 4, 2013 - 1:59 am

Kale is the poster child for healthy vegetables, showing up on just about every list of so-called “super foods.” Once relegated solely to garnish status, these days it’s in snack foods, juicing recipes and salads.

But it has a long history dating back to the Middle Ages in Europe and Siberia. As a member of the brassica family (like broccoli and collards), it is easy to grow and tolerant of temperature extremes.

The Portuguese love traditional kale soup known as “green broth,” which can be eaten as a vegetarian dish or with thin slices of chorizo.

It can be slipped almost unnoticed into a fruit smoothie, or sliced thinly for salads. The noncurly varieties work best in salads, especially if you allow them to marinate in dressing.

My choice is stir-frying so that all the nutritional advantages and distinct flavors of kale can be enjoyed. Kale is available in the common curly variety and increasingly in many others. This colorful and nutritious recipe works with any variety.

I’ve served it to friends, who’ve given it rave reviews, completely aside from how healthful it is. It’s so good, I have to remind myself of all the important calcium, magnesium, carotenoids and vitamin B6 I’m getting in every bite.

Note: I prefer to cook the chicken with the skin on and remove it before serving to keep the meat moister. The added fat is minimal.

Read more articles by Betty Wedman- St. Louis

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