Ground chicken and kale make a powerhouse combo that’s both nutritious and delicious. This recipe brings together lean protein and nutrient-packed greens in a simple dish that’s perfect for busy weeknights. We love how easily the flavors meld, creating a meal that’s satisfying without feeling heavy.
Kale adds a hearty texture and plenty of vitamins while ground chicken keeps things light and versatile. Whether you’re looking to boost your healthy eating or just want a quick dinner idea, this recipe fits the bill. Let’s dive into a dish that’s as good for your body as it is for your taste buds.
Ingredients
To create our delicious Ground Chicken and Kale dish, we focus on fresh, nutrient-rich ingredients that combine lean protein with vibrant greens. Below are the key components that bring this recipe to life.
Ground Chicken
We use 1 pound of lean ground chicken to keep the dish light yet satisfying. Ground chicken offers a mild flavor and a tender texture, making it perfect for absorbing aromatics and spices. Choose fresh ground chicken with a fat content around 7-10% for the best balance of moisture and flavor.
Fresh Kale
For the greens, 6 cups of fresh kale, stems removed and leaves chopped, provide the hearty texture and rich nutrients this dish demands. Kale’s slightly bitter flavor contrasts beautifully with the savory chicken. Using fresh kale ensures optimal vitamin content and a satisfying bite.
Aromatics and Spices
We enhance our recipe with a vibrant mix of aromatics and spices that build layers of flavor:
| Ingredient | Quantity | Preparation |
|---|---|---|
| Garlic | 3 cloves | Minced |
| Onion | 1 medium | Finely chopped |
| Red pepper flakes | 1/4 teaspoon | Optional, for heat |
| Ground black pepper | 1/2 teaspoon | Freshly ground |
| Sea salt | 1 teaspoon | Or to taste |
| Olive oil | 1 tablespoon | For sautéing |
These ingredients create a fragrant base that complements the chicken and kale perfectly.
Additional Ingredients
To round out the flavors and add depth, we include the following:
- 1 tablespoon soy sauce for umami and saltiness
- 1 teaspoon lemon juice to brighten the dish
- 1/4 cup low-sodium chicken broth to keep the mixture moist while cooking
- 1/4 cup grated Parmesan cheese (optional) for a savory finish
Combining these ensures a well-balanced, delicious meal that stays true to the wholesome nature of our Ground Chicken and Kale recipe.
Equipment Needed
To prepare our Ground Chicken and Kale Recipe efficiently, we need the right kitchen tools to ensure consistent results and smooth workflow. Here is the list of essential equipment along with their purpose in this dish:
| Equipment | Purpose |
|---|---|
| Large Skillet or Sauté Pan | To brown the ground chicken evenly and sauté kale and aromatics |
| Wooden Spoon or Spatula | For stirring ingredients and breaking up ground chicken while cooking |
| Chef’s Knife | To finely chop garlic, onion, and kale |
| Cutting Board | Provides a stable surface for chopping |
| Measuring Cups and Spoons | For precise amounts of kale, broth, soy sauce, and seasonings |
| Citrus Juicer (optional) | To extract fresh lemon juice enhancing the dish’s brightness |
| Grater (optional) | For grating Parmesan cheese as a final topping |
We recommend using a heavy-bottomed skillet for optimal heat distribution which helps cook the ground chicken without sticking or burning. A sharp chef’s knife makes quick work of chopping kale into bite-sized pieces, maintaining texture and ease during sautéing.
Preparation
Let’s get everything ready to bring out the best flavors and textures in our ground chicken and kale recipe. Proper preparation of each ingredient ensures a smooth cooking process.
Preparing the Kale
- Start by rinsing 6 cups of fresh kale under cold running water to remove any dirt or grit.
- Pat the kale dry with a clean kitchen towel or use a salad spinner for best results.
- Remove the tough stems by holding the kale leaf in one hand and stripping the leafy parts away with the other.
- Tear or chop the kale leaves into bite-sized pieces, roughly 1 to 2 inches wide, to ensure even cooking.
Preparing the Ground Chicken
- Measure out 1 pound of lean ground chicken for optimal texture and flavor.
- Ensure the chicken is fresh or properly thawed from frozen before cooking.
- If desired, season the ground chicken lightly with sea salt and freshly ground black pepper before cooking to enhance its natural flavor.
- Use a wooden spoon or spatula to break up the chicken into small crumbles during cooking for even browning.
Prepping Other Ingredients
| Ingredient | Preparation | Notes |
|---|---|---|
| Garlic | Mince 3 cloves | Fresh garlic boosts aroma |
| Onion | Finely chop 1 medium onion | Use white or yellow onion |
| Red pepper flakes | Measure ¼ teaspoon | Adjust to taste for heat |
| Soy Sauce | Measure 2 tablespoons | Adds umami depth |
| Lemon Juice | Squeeze juice of ½ lemon | Use fresh for bright acidity |
| Chicken Broth | Measure ½ cup | Helps deglaze and add moisture |
| Parmesan Cheese | Grate ¼ cup (optional) | Adds savory finish if desired |
- Mince garlic and finely chop onion for a balanced flavor base.
- Keep seasonings like red pepper flakes and black pepper close by to add progressively.
- Use a fresh lemon and a juicer to yield vibrant juice quickly.
- Prepare Parmesan cheese last, so it stays fresh for garnishing.
Each of these steps streamlines the cooking process and highlights the nutrient-rich and delicious qualities of this balanced meal.
Cooking Instructions
Follow these precise steps to create a flavorful and nutritious Ground Chicken and Kale dish that balances lean protein with vibrant greens.
Cooking the Ground Chicken
- Heat a large heavy-bottomed skillet over medium-high heat. Adding even heat ensures perfect browning.
- Once hot, add 1 pound of lean ground chicken without oil, as it releases its own fat.
- Break the chicken into small pieces using a wooden spoon or spatula.
- Season lightly with sea salt and freshly ground black pepper.
- Cook for 6 to 8 minutes, stirring occasionally, until the chicken is fully cooked through and no pink remains.
- Remove the cooked chicken from the skillet and set aside, leaving the rendered juices in the pan.
Adding and Cooking the Kale
- Reduce heat to medium.
- Add 1 tablespoon of olive oil or use a splash of chicken broth to the skillet with the chicken juices.
- Add the minced garlic and chopped onion and sauté for 2 to 3 minutes until fragrant and translucent.
- Stir in 6 cups of chopped fresh kale, making sure to pack it down slightly as it wilts.
- Sprinkle 1/4 teaspoon of red pepper flakes evenly for a subtle kick.
- Sauté the kale, stirring frequently, for 5 to 7 minutes until tender but still vibrant green.
- Pour in 1/4 cup of chicken broth and cover the skillet, allowing the kale to steam and absorb moisture for 3 minutes.
Combining Ingredients and Final Cooking
- Return the cooked ground chicken to the skillet with the kale.
- Drizzle 2 tablespoons of soy sauce and 1 tablespoon of fresh lemon juice over the mixture.
- Mix thoroughly, allowing the flavors to meld over medium heat.
- Cook for an additional 2 to 3 minutes, stirring frequently to ensure even coating and warmth.
- Optional: Sprinkle 2 tablespoons of grated Parmesan cheese on top before serving for a rich, savory finish.
| Step | Ingredient / Action | Time |
|---|---|---|
| Brown ground chicken | 1 lb ground chicken, salt, pepper | 6-8 minutes |
| Sauté aromatics | Garlic, onion, olive oil or broth | 2-3 minutes |
| Cook kale | 6 cups kale, red pepper flakes | 5-7 minutes |
| Steam kale | Chicken broth cover | 3 minutes |
| Combine & flavor | Soy sauce, lemon juice, Parmesan (opt.) | 2-3 minutes |
By carefully layering the cooking of the ground chicken and kale with aromatics and seasoning, we craft a dish that is both deeply satisfying and nutrient-rich.
Serving Suggestions
To maximize the flavor and texture of our Ground Chicken and Kale recipe, we recommend pairing it with complementary sides and serving options that elevate the meal while keeping it balanced and nutritious.
Pairing Ideas
- Serve over steamed brown rice or quinoa to add wholesome whole grains and make the dish more filling. These grains soak up the savory juices beautifully.
- Accompany with a fresh citrus salad featuring oranges and a light vinaigrette. The bright, zesty flavors contrast the earthy kale and savory chicken.
- Add a side of roasted sweet potatoes seasoned with paprika and garlic powder. Their natural sweetness balances the dish’s slight heat from red pepper flakes.
Garnishing and Finishing Touches
- Sprinkle freshly grated Parmesan cheese on top for a creamy, salty finish that enriches the ground chicken flavor.
- Add a squeeze of fresh lemon juice just before serving to brighten the overall taste and enhance the kale’s nutrient absorption.
- Garnish with chopped fresh parsley or basil for a fresh herbal note and vibrant color.
Serving Temperature and Presentation
| Step | Detail |
|---|---|
| Temperature | Serve hot immediately after cooking to enjoy full flavor and texture |
| Plate Style | Use shallow bowls or wide plates to showcase the colorful kale and chicken |
| Portion Size | 1 ½ cups per person for a satisfying main course |
“The key to enjoying this dish is preserving its fresh vibrant flavors and nutrient-rich ingredients. Pair with light sides that complement but don’t overpower.”
By following these serving suggestions we transform this simple ground chicken and kale recipe into a versatile, healthful meal perfect for family dinners or meal prep lunches.
Make-Ahead and Storage Tips
To enjoy our Ground Chicken and Kale recipe any day of the week, mastering make-ahead and storage strategies is essential. Here’s how we keep this nutrient-packed meal fresh and flavorful.
Make-Ahead Preparation
- Cook the ground chicken and kale mixture fully following the recipe instructions. Allow it to cool to room temperature before storing to maintain texture and flavor.
- Consider dividing the dish into single-serving containers for easy grab-and-go meals.
- For best results, store the mixture without adding Parmesan cheese or lemon juice. Add these fresh when reheating to preserve their bright flavors.
Storage Guidelines
We recommend refrigerating or freezing the prepared dish depending on when you plan to eat it.
| Storage Method | Duration | Notes |
|---|---|---|
| Refrigeration | Up to 4 days | Store in airtight containers; reheat thoroughly. |
| Freezing | Up to 3 months | Use freezer-safe containers or heavy-duty bags. |
Reheating Instructions
- Reheat in a skillet over medium heat for 5–7 minutes, stirring occasionally to warm evenly.
- Alternatively, microwave in a covered dish for 2–3 minutes, stirring halfway through.
- Add a splash of chicken broth or water to prevent dryness.
- Finish by stirring in freshly squeezed lemon juice and grated Parmesan cheese right before serving to restore brightness and creaminess.
Additional Tips for Optimal Freshness
- Cool leftovers quickly before refrigerating to reduce bacteria growth.
- Label containers with the preparation date to keep track of freshness.
- Avoid thawing and refreezing to maintain the best texture and safety.
By following these Make-Ahead and Storage Tips, our wholesome Ground Chicken and Kale recipe remains a convenient, tasty, and nourishing option for busy days.
Conclusion
This ground chicken and kale recipe strikes the perfect balance between nutrition and flavor, making it an ideal choice for any busy weeknight. It’s simple to prepare yet packed with wholesome ingredients that fuel our bodies without weighing us down.
By incorporating fresh kale and lean ground chicken, we create a meal that’s both satisfying and versatile. Whether served with grains or enjoyed on its own, this dish fits seamlessly into a healthy lifestyle.
With easy storage and reheating options, it’s a practical solution for meal prepping too. Let’s keep this recipe in our rotation for a delicious way to nourish ourselves without the hassle.
Frequently Asked Questions
What are the main ingredients in the ground chicken and kale recipe?
The key ingredients include lean ground chicken, fresh kale, garlic, onion, red pepper flakes, soy sauce, lemon juice, chicken broth, and optional Parmesan cheese.
Is this recipe healthy and nutritious?
Yes, it offers lean protein from ground chicken and nutrient-rich kale, making it a balanced and wholesome meal.
What equipment do I need to prepare this dish?
You need a large heavy-bottomed skillet or sauté pan, a wooden spoon or spatula, and a chef’s knife. Optional tools include a citrus juicer and a cheese grater.
How do I prepare the kale for this recipe?
Rinse and dry the kale well, remove tough stems, and chop the leaves into bite-sized pieces for even cooking.
Can I make this dish ahead of time?
Yes, fully cook the dish, allow it to cool, then store it in single-serving containers. Refrigerate up to 4 days or freeze for up to 3 months.
What are good side dishes to serve with ground chicken and kale?
Steamed brown rice or quinoa, a fresh citrus salad, and roasted sweet potatoes pair well for a balanced meal.
How do I reheat leftovers without losing flavor?
Reheat gently in a skillet over medium-low heat or microwave until warmed through, stirring occasionally to maintain texture and flavor.
Can I customize the recipe to suit my taste?
Absolutely! Adjust spices like red pepper flakes for heat, add different herbs, or swap Parmesan for another cheese to match your preferences.
Is this recipe suitable for quick weeknight dinners?
Yes, it’s designed to be nutritious and easy to prepare, perfect for busy evenings when you want a healthy, satisfying meal fast.