Spicy Kale and Corn Stuffed Chicken⏱ 34 min total

Spicy Kale and Corn Stuffed Chicken

Per 1 serving · 220 g · 11 ingredients

Calories
268
13%
of a 2,000 cal day
  • Protein
    32g
    48% of calories
  • Carbs
    6.4g
    10% of calories
  • Fat
    12g
    42% of calories
Portion
  • ✓ 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.

Per 100 g
122cal
low energy density
Protein per 100 cal
12g
Net carbs
5g
carbs minus fiber
Fiber
1.6g
1.3 g sugar

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.

Directions

Prep 10 minCook 24 min
  1. 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. 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. 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. 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

NutrientAmount% Daily Value
Vitamin A204 μg
23%
Vitamin C42 mg
46%
Vitamin D0.1 μg
1%
Vitamin E2 mg
12%
Vitamin K240 μg
200%
Thiamine0.2 mg
13%
Riboflavin (B2)0.3 mg
25%
Niacin12 mg
75%
Vitamin B61 mg
84%
Folate (B9)67 μg
17%
Vitamin B120.4 μg
16%
Pantothenic acid2 mg
37%
Choline103 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium169 mg
17%
Iron1 mg
15%
Potassium626 mg
13%
Magnesium56 mg
13%
Phosphorus360 mg
51%
Zinc2 mg
14%
Copper1 mg
61%
Manganese0.3 mg
13%
Selenium30 μg
54%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene18 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene2,000 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol35 μg—
Serine1 g—
Starch2 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 268 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 51min
    Walking (3.5 mph)
  • 32min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 38min
    Swimming 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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