⏱ 34 min totalSpicy Kale and Corn Stuffed Chicken
Per 1 serving · 220 g · 11 ingredients
of a 2,000 cal day
- Protein32g48% of calories
- Carbs6.4g10% of calories
- Fat12g42% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Spicy Kale and Corn Stuffed Chicken (220 g) has 268 calories, with 32 g of protein, 6.4 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (48% of calories). It is high in protein (65% DV), Vitamin A (23% DV) and Vitamin C (46% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 20% and 33% of the daily value.
High in
20%+ of the daily value
- Protein65%
- Vitamin A23%
- Vitamin C46%
- Vitamin K200%
- Riboflavin (B2)25%
- Niacin75%
Good source of
10–19% of the daily value
- Vitamin E12%
- Thiamine13%
- Folate (B9)17%
- Vitamin B1216%
- Choline19%
- Calcium17%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat20%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Olive oil
½ cup, chopped Kale
½ cloves, minced Garlic- 🥄¼ tsp Salt
¹⁄₁₆ cup Sweet corn
½ oz Monterey Jack cheese
1 breast fillet Chicken breast
¹⁄₁₆ tsp Black pepper
⅛ cup Chicken broth
¼ tsp All-purpose flour
⅜ tsp Lemon juice
Directions
- 1
Heat 2 teaspoons of olive oil in a large skillet over medium heat. Add the kale, garlic, and 1/4 teaspoon salt. Cook, stirring, until the kale is softened and the garlic is fragrant, about 5 minutes. Add the corn and cook, stirring, until warmed through, 2 to 3 minutes more. Transfer to a bowl to cool slightly, then stir in the cheese.
- 2
Insert a thin paring knife into the thickest part of each chicken breast to create a 3-inch pocket. Evenly stuff with the kale mixture.
- 3
Heat a large nonstick skillet over medium-high heat until very hot, 3 to 4 minutes. Rub the chicken breasts with the remaining 2 teaspoons of oil and season with 3/4 teaspoon salt and 1/4 teaspoon pepper. Add the chicken to the skillet and cook until golden brown, about 2 minutes. Lower the heat to medium and continue cooking, turning once halfway through, until just cooked through, about 14 minutes more. Test for doneness by inserting a small paring knife into the top of the chicken. If any pink areas remain, cover the skillet and continue to cook until opaque.
- 4
Transfer the chicken and any filling bits from the skillet onto plates. Stir the broth and flour together in a small bowl, then add to the skillet. Cook, stirring, until thickened, about 2 minutes. Remove from heat, stir in the lemon juice, and season with salt and pepper. Spoon the pan sauce over the chicken.
Vitamins & minerals
Amounts for 1 serving (220 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 204 μg | 23% |
| Vitamin C | 42 mg | 46% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 240 μg | 200% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 84% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 103 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 169 mg | 17% |
| Iron | 1 mg | 15% |
| Potassium | 626 mg | 13% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 360 mg | 51% |
| Zinc | 2 mg | 14% |
| Copper | 1 mg | 61% |
| Manganese | 0.3 mg | 13% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 18 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2,000 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 0.1 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 | 0.1 μg | — |
Burning 268 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Spicy Kale and Corn Stuffed Chicken?
One serving of Spicy Kale and Corn Stuffed Chicken (1 serving) has 268 calories, which works out to 122 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Spicy Kale and Corn Stuffed Chicken high in protein?
Yes. It has 32 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).
Is Spicy Kale and Corn Stuffed Chicken keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 10% of calories.
How much sodium is in Spicy Kale and Corn Stuffed Chicken?
827 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Kale and Corn Stuffed Chicken?
1.3 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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