Recipes · American · Grilled Dishes
Grilled Chicken Breast with Sautéed Kale and Bell Peppers
One serving has 831 kcal and 36 g protein, and at least a fifth of a woman's daily need of vitamin K (692%), vitamin C (480%), manganese (123%), niacin (108%), selenium (94%) and riboflavin (87%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (543 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free
- Contains: poultry
Ingredients
- 200 g Chicken breast tenders, breaded, uncooked
- 150 g Kale, raw
- 150 g Peppers, bell, red, raw
- 20 g Olive oil
- 1 g Salt, table
- 1 g Spices, pepper, black
- 8 g Garlic, raw
- 2 g Spices, paprika
- 10 g Lemon juice, raw
- 1 g Spices, pepper, red or cayenne
Method
- Marinate chicken breast with olive oil, salt, pepper, paprika, and lemon juice. Let it sit for 10 minutes while preheating the grill to medium-high heat
- Place the chicken on the grill and cook for 6-8 minutes on each side, or until fully cooked with an internal temperature of 165°F (75°C).
- Heat 2 tbsp of olive oil in a pan over medium heat. Add minced garlic (if using) and cook until fragrant. Add chopped kale and sliced bell peppers, season with salt, pepper, and red chili flakes (if desired), and sauté for 5-7 minutes until tender.
- Plate the grilled chicken breast alongside the sautéed kale and bell peppers. Garnish with a drizzle of olive oil or fresh lemon juice for added brightness.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 831 kcal | 39% |
| Carbohydrates | 51.9 g | |
| Water | 393 mL | |
| Fiber | 11.6 g | 39% |
| Protein | 36.3 g | 76% |
| Tryptophan | 0.42 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.4 g | |
| Lysine | 2.3 g | |
| Methionine | 0.65 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 54.4 g | |
| Monounsaturated | 26.9 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 10 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 82 mg | |
| Calcium | 455 mg | 45% |
| Copper | 0.61 mg | 68% |
| Iron | 6 mg | 33% |
| Magnesium | 121 mg | 39% |
| Manganese | 2.2 mg | 123% |
| Phosphorus | 568 mg | 81% |
| Potassium | 1,391 mg | 30% |
| Selenium | 51.8 µg | 94% |
| Sodium | 1,543 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.7 mg | 64% |
| Riboflavin (vitamin B2) | 0.96 mg | 87% |
| Niacin (vitamin B3) | 15.1 mg | 108% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 47% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 192 µg | 48% |
| Cobalamin (vitamin B12) | 0.54 µg | 23% |
| Choline | 198 mg | 47% |
| Vitamin A | 432 µg | 62% |
| Vitamin C | 360 mg | 480% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 6.2 mg | 42% |
| Vitamin K | 623 µg | 692% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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