Chicken with kale and lemon in foil

Chicken with kale and lemon in foil

Lemon releases the flavor of kale and cooking in parchment keeps the chicken tender and juicy. This dish is easy to prepare weeknight or when entertaining weekend.


Tip: kale has a firm and tough edge. Make sure the cut before chopping the tender leaves to prepare this recipe.

Preparation time: 20 minutes
Cooking time: 20 minutes
Makes: 4 servings

NUTRITIONAL INFORMATION

Calories: 216
Protein: 32 g
Fat: 6 g
Saturated fat: 2 g
Cholesterol: 80 mg
Carbohydrates: 9 g
Fibre: 2 g
Sugar: 2 g
Sodium: 192 mg
Potassium: 687 mg

INGREDIENTS

250 ml (1 cup) water
1 liter (4 cups) fresh kale leaves, chopped and without edge
10 ml (2 tsp.) Canola oil
Half red pepper, sliced
3 cloves garlic, minced
5 ml (1 tsp.) Lemon zest, grated
30 ml (2 tbsp. Tablespoon) lemon juice
45 ml (3 tbsp. Tablespoons) feta cheese finely ginned
30 ml (2 tbsp. Tablespoons) chopped fresh dill or 10 ml (2 tsp.) Dried dill
4 small boneless skinless chicken (about 500 g or 1 lb)

INSTRUCTIONS

In a large nonstick skillet , bring water and kale to boiling . Cover and cook for five minutes or until the kale is wilted and bright green. Drain well and return to pan . Add oil , pepper and garlic and cook over medium heat for about five minutes or until the peppers are tender but crisp. Add lemon zest and juice and set aside.

In a small bowl, mash together feta and dill and set aside.

The chef's knife , cut the chicken in half horizontally across almost the entire length . Open like a book and crush gently to flatten evenly. Stuff the center of each breast mixture of kale and place each stuffed breast in four large sheets of parchment or aluminum. Sprinkle each chicken breast feta mixture .
Fold the parchment and seal by folding the sides. Place on baking pan and roast in oven at 220 ° C (425 ° F ) for 20 minutes or until chicken is no longer pink . Let stand two minutes before serving.

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