Chicken Cutlets With Spicy White Beans and Kale
|Boneless skinless chicken breast||6 Ounce, halved horizontally (1 Piece)|
|All purpose flour||2 Tablespoon|
|Kosher salt||To Taste|
|Black pepper||To Taste|
|Extra-virgin olive oil||1⁄4 Cup (4 tbs), divided|
|Diced onion||3⁄4 Cup (12 tbs)|
|All purpose flour||2 Teaspoon|
|Fresh rosemary leaves||1 Teaspoon|
|Low sodium chicken broth||3⁄4 Cup (12 tbs)|
|Cannellini beans||15 Ounce, drained, rinsed (1 Can)|
|Kale leaves||1 Cup (16 tbs), sliced|
|Chili garlic sauce||1 Teaspoon|
|Chopped fresh parsley||1 Tablespoon|
Pound chicken breast halves, one at a time, between two sheets of plastic wrap until each piece of chicken is 1/8-inch thick.
Stir together the 2 Tbsp flour, salt, and pepper in a shallow container.
Heat a large saute pan over high heat.
Dredge chicken in flour mixture, shaking to remove any excess.
Saute chicken in 2 Tbsp oil in the hot pan until browned, about 2 minutes per side.
Transfer chicken to a warm plate; cover with foil to keep it warm until ready to serve.
In the same pan used to cook the chicken, saute onion in the remaining 2 Tbsp oil over medium heat until translucent, 3-5 minutes.
Stir in the 2 tsp flour and rosemary; cook 1 minute, stirring constantly.
Deglaze the pan with broth, bringing liquid to a boil and cooking until mixture is slightly thickened.
Stir in beans, kale, and chili garlic sauce; cook until kale is wilted, 1-2 minutes.
Remove pan from heat; stir in parsley.
Season cannellini and kale with salt and pepper; serve with chicken cutlets.
Calories 347 Calories from Fat 135
% Daily Value*
Total Fat 15 g22.4%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 24.7 mg8.2%
Sodium 442.3 mg18.4%
Total Carbohydrates 31 g10.3%
Dietary Fiber 7.3 g29.2%
Sugars 1.6 g
Protein 20 g39.2%
Vitamin A 58.8% Vitamin C 46.9%
Calcium 12.5% Iron 14.3%
*Based on a 2000 Calorie diet