We’ve all had those hectic evenings when we crave a nutritious meal that doesn’t take forever to whip up. Our Ground Chicken and Kale Recipe offers a fresh take on healthy eating blending lean protein with nutrient-packed greens for a dish that’s both satisfying and simple to prepare.
This versatile recipe draws from everyday ingredients to create a flavorful dinner option that’s perfect for busy families. We’re excited to share how it delivers big on taste while keeping things light and wholesome making it a go-to for your weekly rotation.
With just a few steps you’ll have a meal that’s as good for your body as it is for your taste buds.
Ingredients
For our Ground Chicken and Kale Recipe, we gather fresh, simple ingredients that deliver a nutritious boost of lean protein and vibrant greens. Below, we list them in the order they’re used, with precise measurements and prep notes for easy preparation.
- 1 pound ground chicken: We start with this lean protein as the base—ensure it’s fresh and thawed if frozen for quick browning.
- 2 cups kale, chopped: Next, we add these nutrient-rich greens—remove stems and chop finely for even cooking and better texture.
- 1 medium onion, diced: Follow with this for flavor foundation—dice it small to caramelize quickly in the pan.
- 3 garlic cloves, minced: We incorporate these for aromatic depth—mince them fresh to release their full essence right before cooking.
- 1 tablespoon olive oil: Used early for sautéing—opt for extra-virgin for a healthier, richer taste.
- 1 teaspoon ground cumin: This spice comes in for seasoning—we recommend toasting it lightly if time allows for enhanced flavor.
- ½ teaspoon red pepper flakes: Added for a subtle kick—adjust to taste if you prefer milder or spicier notes.
- 1 cup bell peppers, sliced: We include these colorful veggies for crunch and vitamins—slice them thinly for fast softening.
- Salt and black pepper to taste: Season at the end—use about ½ teaspoon each as a starting point for balanced flavor.
- ½ cup low-sodium chicken broth: Finally, this liquid helps deglaze and simmer—choose low-sodium to control the overall salt content.
Required Equipment
Before we dive into preparing our flavorful Ground Chicken and Kale Recipe, let’s gather the essential tools that make the cooking process smooth and efficient. Having the right equipment ensures we handle the ingredients—such as the ground chicken, chopped kale, and diced onion—with precision and ease.
We recommend the following key items, listed in the order they are typically used during preparation:
- Cutting board: A sturdy, non-slip surface for safely chopping and dicing vegetables like the onion and garlic cloves. We prefer one made of wood or plastic for easy cleaning.
- Chef’s knife: Essential for mincing garlic and slicing bell peppers; opt for a sharp, 8-inch blade to handle prep work quickly and accurately.
- Measuring cups and spoons: Accurate tools for measuring out ingredients like the 1 tablespoon of olive oil and ½ cup of chicken broth—ensuring our recipe’s balance of flavors.
- Large skillet or frying pan: A 12-inch non-stick version works best for browning the ground chicken and wilting the kale, allowing even heat distribution for that perfect sear.
- Spatula or wooden spoon: Ideal for stirring and mixing the ground cumin, red pepper flakes, and other seasonings into the dish without scratching the pan.
- Mixing bowl: A medium-sized one for combining prepped ingredients like the chopped kale and sliced bell peppers before adding them to the skillet.
In our experience, these tools not only streamline the steps but also enhance safety and results, making our Ground Chicken and Kale Recipe a go-to for quick, nutritious meals. If you’re new to cooking, investing in high-quality versions of these can elevate your kitchen game significantly.
Instructions
Now that we have our ingredients measured and our equipment at hand, let’s walk through the steps for our Ground Chicken and Kale Recipe. We’ll make this nutritious dish with ease ensuring it’s packed with flavor and ready in under 30 minutes.
Prep
Before we start cooking, we’ll prepare our fresh ingredients to streamline the process and maximize flavors. Begin by dicing the medium onion into small, even pieces for quick sautéing. Next, mince the 3 garlic cloves finely to release their aromatic essence. Chop the 2 cups of kale into bite-sized pieces, removing any tough stems to ensure a tender texture. Slice the 1 cup of bell peppers into thin strips for a satisfying crunch. In a mixing bowl, combine the 1 teaspoon of ground cumin, ½ teaspoon of red pepper flakes, and season with salt and black pepper to taste—this spice blend will add a bold, warming kick to our dish. Measure out the ½ cup of low-sodium chicken broth to have it ready for deglazing.
Cook
With our ingredients prepped, we’ll move to the stovetop to build layers of flavor in our large skillet. Heat the 1 tablespoon of olive oil over medium heat until it shimmers, then add the diced onion and minced garlic, stirring constantly for 2-3 minutes until they turn golden and release a fragrant, savory aroma that fills the kitchen. Add the 1 pound of ground chicken, breaking it up with a spatula as it cooks for 5-7 minutes until it’s browned and juicy, with the spices we prepared infusing every bite for a robust, earthy taste.
Once the chicken is nearly cooked, toss in the sliced bell peppers and chopped kale, stirring to combine and letting the kale wilt for 3-4 minutes—watch as the greens brighten and soften, adding a fresh, slightly bitter contrast to the rich chicken. Pour in the ½ cup of chicken broth to create a light sauce, scraping up any browned bits from the pan for extra depth; simmer the mixture for another 5 minutes until the broth reduces slightly and the vegetables reach a tender-crisp texture that balances the dish’s hearty elements.
Assemble and Serve
To finish our Ground Chicken and Kale Recipe, give everything in the skillet a final stir to ensure the flavors are evenly distributed, creating a cohesive, vibrant mix where the tender chicken pairs perfectly with the crisp kale and peppers. Serve immediately in bowls for a warm, satisfying meal that highlights the dish’s fresh greens and savory notes—we recommend pairing it with rice or quinoa to make it even more filling and nutritious.
Conclusion
We’re thrilled you’ve explored this Ground Chicken and Kale Recipe with us. It’s a simple way to boost our daily nutrition while keeping meals exciting and flavorful.
By incorporating it into our routines, we’ll enjoy the benefits of lean proteins and greens that support overall wellness. Let’s make it a staple and experiment with variations to keep things fresh.
Frequently Asked Questions
What is the Ground Chicken and Kale Recipe?
This recipe is a quick, nutritious meal featuring lean ground chicken and fresh kale, perfect for busy evenings. It combines simple ingredients for a flavorful dish that’s easy to prepare and versatile for families, making it a great addition to your weekly meal plan.
What ingredients are needed for the Ground Chicken and Kale Recipe?
You’ll need 1 pound of ground chicken, 2 cups of chopped kale, 1 medium diced onion, 3 minced garlic cloves, 1 tablespoon of olive oil, 1 teaspoon of ground cumin, ½ teaspoon of red pepper flakes, 1 cup of sliced bell peppers, ½ cup of low-sodium chicken broth, and salt and pepper to taste. These create a balanced, healthy meal with minimal prep.
What equipment is required for this recipe?
Essential tools include a cutting board, chef’s knife, measuring cups and spoons, a large skillet or frying pan, a spatula or wooden spoon, and a mixing bowl. These items help streamline the process, ensuring safety and great results for beginners and experienced cooks alike.
How do I prepare the Ground Chicken and Kale Recipe?
Start by prepping ingredients: dice onion, mince garlic, chop kale, and slice bell peppers. Heat olive oil in a skillet, sauté onion and garlic, brown the ground chicken, then add vegetables, spices, and broth. Cook until tender, about 15-20 minutes, and serve with rice or quinoa for a complete meal.
Is the Ground Chicken and Kale Recipe healthy?
Yes, it’s packed with lean protein from ground chicken and nutrients from kale, like vitamins A and C. Combined with veggies and minimal oil, it’s low in calories and supports a balanced diet, making it ideal for those seeking quick, nutritious options without sacrificing flavor.
Can I substitute ingredients in the Ground Chicken and Kale Recipe?
Absolutely, for a personalized twist. Swap ground chicken for turkey, kale for spinach, or bell peppers for zucchini. Adjust spices to taste, but keep the broth for moisture. This flexibility ensures it’s adaptable to dietary needs while maintaining its health benefits and simplicity.