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kale

Chicken/Kale Pasta

A big shout out and thanks for this recipe share from Kim:

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Chicken/Kale Pasta

1 (16) oz. Gluten free pasta (you could also substitute spaghetti squash or zucchini ribbons)

4 (6oz) skinless and boneless chicken Breast cut into 1 inch pieces (organic/local)

Sea salt and fresh ground pepper (I like Pink Himalayan)

Extra virgin olive oil

Kerry gold butter

4 garlic cloves minced

1 cup (homemade) chicken broth

3/4 cup dry white wine

5 oz kale stemmed and coarsely chopped

2 cups grape tomatoes(halved)

1 cup shaved parmesan cheese

1)Prepare pasta as directed.

2) Season chicken with sea salt and pepper, cook in a single layer of hot oil and melted kerry gold butter in a large skillet over high heat without stirring for 1-2 minutes. Turn chicken: cook 2 more minutes or until done. Transfer chicken to plate.

3) Add garlic to skillet and reduce to medium heat. Cook constantly,for 30 seconds then add homemade chicken broth and wine, stirring to loosen browned bits from bottom of skillet, simmer 6-8 minutes or until liquid is reduced by half. Add kale, stirring until kale wilts.

4) Add kale mixture to reserved pasta. Stir in tomatoes and 1 cup shaved parmesan if desired.

Prep time 25 minutes Cook time 30 minutes

Posted on by Angela in Green Living, Nutrition, Organic, Uncategorized, Whole Food Leave a comment

Healthy Snacking –by Kevin Deeth

Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils,  and salt.

Benefits Of Kale

  •  Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and  is one of the healthiest vegetables on the planet.
  • One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
  • Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
  • Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  • Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Comparison Of Kale Chips With Other Popular Chips

Kale (1 ounce, 28 grams) 

  • Calories-15
  • Fat-0 grams
  • Fiber-2 grams
  • Sodium-12 grams
  • Carbs-3 grams
  • Protein-1 gram
  • Sugars-1 gram

Lays classic original (1 ounce, 28 grams)

  • Calories-150
  • Fat-10 grams
  • Fiber -1 gram
  • Sodium-180 grams
  • Carbs-15 grams
  • Protein-2 grams
  • Sugars-0 grams

Tostitos original tortilla chips (1 ounce, 28 grams)

  • Calories-140
  • Fat-7 grams
  • Fiber -1 gram
  • Sodium-120 grams
  • Carbs-18 grams
  • Protein-2 grams
  • Sugars-0 grams

How To Make them

1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet

2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.

3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)

4. Lightly season with pepper and garlic powder

5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)

6. Serve as you would chips, with or without the stems.

Conclusion

The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone.  Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Diet, disease, Exercise, Guest Blog, Nutrition, vegan, Weight Loss, Whole Food Leave a comment