⏱ 40 min totalGrilled Chicken with Roasted Kale
Per 1 serving · 378 g · 11 ingredients
of a 2,000 cal day
- Protein34g36% of calories
- Carbs32g34% of calories
- Fat12g29% of calories
- ✓ Protein-dense
At a glance
One serving of Grilled Chicken with Roasted Kale (378 g) has 372 calories, with 34 g of protein, 32 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (36% of calories). It is high in protein (68% DV), Vitamin A (40% DV) and Vitamin C (74% DV). Keep an eye on cholesterol, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Vitamin A40%
- Vitamin C74%
- Vitamin K195%
- Thiamine25%
- Riboflavin (B2)29%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E15%
- Vitamin B1214%
- Calcium17%
- Zinc16%
Watch
20%+ of the daily value
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, diced Potato
½ tbsp Olive oil
⅜ cup, chopped Kale
¾ cloves, minced Garlic- 🥄¼ dash Salt
¼ dash Black pepper
1 breast fillet Chicken breast
1 cup shredded Romaine lettuce
⅛ cup cherry tomatoes Cherry tomatoes
¹⁄₁₆ cup Parmesan cheese
¼ tbsp Lemon juice
Directions
- 1
Preheat the oven to 425°F. Toss the diced potatoes with 1/2 tablespoon of olive oil on a rimmed baking sheet; spread them in a single layer and roast for 5 minutes.
- 2
In a large bowl, combine the kale with minced garlic, 1/2 tablespoon of olive oil, 1/4 teaspoon salt, and pepper to taste. Add this mixture to the baking sheet with the potatoes and toss. Roast until the kale is crisp and the potatoes are tender, stirring once, about 15 to 20 minutes.
- 3
Preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets. Coat them evenly with 1/2 tablespoon of olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, about 2 to 4 minutes per side. Transfer to a plate.
- 4
In a large bowl, toss the roasted kale and potatoes with the remaining 1/2 tablespoon of olive oil, salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.
Vitamins & minerals
Amounts for 1 serving (378 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 362 μg | 40% |
| Vitamin C | 66 mg | 74% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 234 μg | 195% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 13 mg | 84% |
| Vitamin B6 | 2 mg | 119% |
| Folate (B9) | 138 μg | 35% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 123 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 167 mg | 17% |
| Iron | 3 mg | 33% |
| Potassium | 1,329 mg | 28% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 431 mg | 62% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 67% |
| Manganese | 1 mg | 23% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 32 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 4,036 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 479 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 23 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 372 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Grilled Chicken with Roasted Kale?
One serving of Grilled Chicken with Roasted Kale (1 serving) has 372 calories, which works out to 98 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Grilled Chicken with Roasted Kale high in protein?
Yes. It has 34 g of protein per serving, and 36% of its calories come from protein (9.1 g of protein per 100 calories).
Is Grilled Chicken with Roasted Kale keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Chicken with Roasted Kale?
229 mg per serving.
How much sugar is in Grilled Chicken with Roasted Kale?
3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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