Kale and Pear Chicken
Parsnip Mash
Ingredients
- ¼ cup pine nuts
- 3 bone-in chicken breasts, skinned and halved
- ¾ tsp salt
- ¾ tsp pepper
- 3 Tbsp olive oil
- 3 firm ripe pears, peeled and sliced
- 1 onion, halved and sliced
- 3 cloves garlic, minced
- 1 tsp dried rosemary
- ½ cup balsamic vinegar
- 1 bunch organic kale, trimmed and chopped
- ½ cup dried cherries
- ½ cup low-sodium chicken broth
Instructions
- Toast nuts in a dry skillet over medium heat until fragrant.
- Sprinkle chicken with salt and pepper. Brown chicken in hot oil in a large skillet over medium heat 3 to 4 minutes per side; remove from skillet, and keep warm.
- Add pears, onion, garlic, and rosemary to skillet; sauté 8 minutes or until pears are caramelized and onion is tender. Add vinegar; cook 2 minutes or until reduced slightly.
- Nestle chicken, kale, and cherries around mixture in skillet; add broth. Cover, reduce heat to medium, and cook 10 minutes or until chicken is done. Sprinkle with nuts.
Side Dish Ingredients
- 2 lb parsnips, peeled and cut into 1-inch pieces
- ⅔ cup low-sodium chicken broth
- 2 Tbsp butter
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Bring parsnips and water to cover to a boil in a medium saucepan; cook 20 minutes or until tender. Drain; stir in broth, butter, salt, and pepper.
- Mash to desired consistency.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
305
|
132
|
437
|
| Fat (g) | 13 | 4 | 17 |
| Sat. Fat (g) | 2 | 3 | 5 |
| Protein (g) | 18 | 2 | 20 |
| Carb (g) | 33 | 23 | 56 |
| Fiber (g) | 5 | 6 | 11 |
| Sodium (mg) | 350 | 215 | 565 |
Clean Eating Meal Plan
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