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Kale and Lemon Chicken-Low FODMAP
Serving Size:
10
Healthy kale, chicken thighs and bright lemon flavor combine to make a wonderful and fresh dish.
Based on
Palero running momma
food blog
Recipe by:
Jen Stone
Cook Times
Active Prep
5
Hands-On Cook
5
Hands-Off Cook
30
Passive
0
Total Time
40
minutes
minutes
Recipe Serving Size
10
Cooking Tools Required
Can Opener, Cutting board, Grater, Measuring cups and spoons, Meat Thermometer, Oven, Saucepan, Saute pan, Sharp Knives, Skillet, Tongs, Top Stove
Ingredients
10
bone-in skin-on chicken thigh
1 1/2
teaspoon
Kosher salt
1
teaspoon
freshly ground black pepper
1 ¼
teaspoon
dry oregano
1 ¼
teaspoon
paprika
4
tablespoon
avocado oil
or ghee
1 ¼
cup
low sodium chicken stock
7
ounce
canned full-fat coconut milk
full fat or coconut cream
2 ½
tablespoon
nutritional yeast
optional for flavor
1
tablespoon
lemon zest
for 10 servings, use one lemon
2 ½
tablespoon
fresh lemon juice
5
cup
kale
chopped
¼
teaspoon
dry thyme
¼
teaspoon
ground sage
1
tablespoon
lemon zest
Additional lemons and lemon zest for garnish
Instructions
Preheat oven to 425 degrees. Season chicken with salt, pepper, paprika, and oregano.
Heat a large and oven proof skillet over medium high heat. Add oil or ghee
Add chicken skin side down, Searing both sides until golden brown. Set aside on a plate. Lower heat to medium low.
Stir in broth, coconut milk, nutritional yeast, lemon juice, and zest. Bring to a boil, reduce heat, and cooking, stirring for 3-5 minutes.
Add kale and coat with sauce. Stir just to wilt kale. Place chicken back in skillet, nestling it in pan.
Place skillet in oven and cook 18-20 minutes or until chicken reaches 165 degrees F.
Garnish with lemon zest and lemon wedges.
Reheating Instructions
To reheat, place In a baking pan and cover with foil. Reheat 10-15 minutes or until chicken reaches 165 degrees F.
Nutrition
Calories:
438
kcal
|
Carbohydrates:
5
g
|
Protein:
27
g
|
Fat:
35
g
|
Saturated Fat:
11
g
|
Polyunsaturated Fat:
6
g
|
Monounsaturated Fat:
14
g
|
Trans Fat:
1
g
|
Cholesterol:
142
mg
|
Sodium:
490
mg
|
Potassium:
545
mg
|
Fiber:
3
g
|
Sugar:
1
g
|
Vitamin A:
3590
IU
|
Vitamin C:
35
mg
|
Calcium:
109
mg
|
Iron:
2
mg