Ingredients
- 2 bunches kale , tough center stems removed, chopped into 2-inch pieces
- 2 tablespoons olive oil
- 1 pound boneless skinless chicken breasts , cut into 1/2-inch pieces
- 1 teaspoon kosher salt
- 1/2 teaspoon coarse ground black pepper
- 1 small onion , finely chopped
- 2 tablespoons flour
- 3/4 cup 1% milk
- 1 cup low sodium chicken broth
- 8 ounces artichoke hearts , roughly chopped
- 1/4 teaspoon cayenne pepper
- 4 tablespoons grated Parmesan cheese , divided
- 2 tablespoons panko breadcrumbs
Instructions
- Preheat oven to a high broil.
- Add six cups of water to a large pot on high heat until boiling. Add the kale, reduce to medium-high heat and cook about 2 minutes until tender. Drain and dry the kale with paper towels.
- In a large skillet, heat 2 tablespoons of oil on medium-high heat. Season the chicken with the salt and pepper, then add it to the skillet and cook, stirring occasionally, for 4 minutes until no longer pink. Set chicken aside in a medium bowl.
- Reduce skillet to medium heat and add the onions. Cook about 4 minutes, stirring occasionally, until translucent, then sprinkle flour evenly over onions, then stir and cook for an additional minute.
- Gradually add the milk, stirring constantly until flour is dissolved, then stir in the chicken broth.
- Increase the heat to medium high and bring to a simmer, stirring frequently. Cook for 2-3 minutes until slightly reduced.
- Add the kale, artichokes, cayenne, and chicken. Cook, 3-4 minutes until vegetables and chicken are hot, then mix in 3 tablespoons of the Parmesan cheese.
- Spray an 8x8 baking dish with cooking spray and pour in the contents of the skillet. Top with the panko breadcrumbs and remaining 1 tablespoon Parmesan.
- Broil in the oven on the top shelf until lightly browned, about 2 minutes.
Nutrition
Calories: 164kcal | Carbohydrates: 10g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 40mg | Sodium: 549mg | Potassium: 454mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3356IU | Vitamin C: 40mg | Calcium: 116mg | Iron: 1mg
