⏱ 50 min total

Stuffed Chicken with Sautéed Kale

Name: Stuffed Chicken with Sautéed Kale
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 5 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ¹⁄₁₆ cup Basil pesto; ¼ tbsp Greek yogurt; ¼ oz Mozzarella cheese; ¼ tbsp Parmesan cheese; ¼ cloves, minced Garlic; 1 tbsp Sun-dried tomatoes; ½ large Egg; 1 tbsp Breadcrumbs; ¼ tbsp Olive oil; 1 cup, chopped Kale; ½ tbsp Water; ⅛ tbsp Butter; 1 tbsp chopped Onion; 1 tbsp Pine nuts

Per 1 serving · 296 g · 17 ingredients

Calories

433

22%
of a 2,000 cal day

Protein
44g
40% of calories
Carbs
16g
15% of calories
Fat
22g
45% of calories

Portion

✓ Protein-dense

At a glance

One serving of Stuffed Chicken with Sautéed Kale (296 g) has 433 calories, with 44 g of protein, 16 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (87% DV), Vitamin A (46% DV) and Vitamin C (92% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 69% of the daily value.

Per 100 g

146cal

low energy density

Protein per 100 cal

10g

Net carbs

12g

carbs minus fiber

Fiber

3.8g

4.4 g sugar

High in

20%+ of the daily value

Protein87%
Vitamin A46%
Vitamin C92%
Vitamin E25%
Vitamin K414%
Thiamine27%

Good source of

10–19% of the daily value

Dietary fiber14%

Watch

20%+ of the daily value

Saturated fat25%
Cholesterol69%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min

1
Heat the oven to 375°F. Pat the chicken dry, season both sides lightly with salt and pepper, then gently pound and butterfly to create a pocket without cutting through.
2
In a bowl, stir together the pesto, Greek yogurt, mozzarella, Parmesan, garlic, and sun‑dried tomatoes until evenly combined.
3
Fill each chicken pocket with the pesto mixture and secure the opening with toothpicks, taking care not to overfill.
4
Place whisked eggs in one shallow bowl and bread crumbs in another. Dip the stuffed chicken in egg, letting excess drip off, then coat thoroughly with bread crumbs.
5
Heat the olive oil in a large skillet over medium‑high. Brown the breaded chicken on all sides until golden, 2–3 minutes per side. Transfer to a lightly greased baking dish and bake until an instant‑read thermometer in the center reads 165°F, about 25–30 minutes.
6
While the chicken bakes, melt the butter in the same skillet over medium heat. Cook the onions until translucent, then add the pine nuts and toast, stirring, for about 2 minutes.
7
Add the kale and water. Cook, stirring occasionally, until wilted and tender, 5–8 minutes. Season to taste with salt and pepper.
8
Serve the baked stuffed chicken over the sautéed kale, spooning the onions and pine nuts on top. Remove toothpicks before eating.

Vitamins & minerals

Amounts for 1 serving (296 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	418 μg	46%
Vitamin C	83 mg	92%
Vitamin D	1 μg	4%
Vitamin E	4 mg	25%
Vitamin K	496 μg	414%
Thiamine	0.3 mg	27%
Riboflavin (B2)	1 mg	45%
Niacin	15 mg	97%
Vitamin B6	1 mg	107%
Folate (B9)	134 μg	34%
Vitamin B12	1 μg	28%
Pantothenic acid	3 mg	54%
Choline	203 mg	37%

Minerals

Nutrient	Amount	% Daily Value
Calcium	231 mg	23%
Iron	3 mg	40%
Potassium	1,062 mg	23%
Magnesium	112 mg	27%
Phosphorus	544 mg	78%
Zinc	3 mg	25%
Copper	1 mg	145%
Manganese	1 mg	58%
Selenium	44 μg	81%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	36 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	3,997 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	1,549 μg	—
Lysine	4 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	6 g	—
Proline	2 g	—
Retinol	73 μg	—
Serine	2 g	—
Starch	4 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 433 calories

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

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Stuffed Chicken with Sautéed Kale?

One serving of Stuffed Chicken with Sautéed Kale (1 serving) has 433 calories, which works out to 146 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Stuffed Chicken with Sautéed Kale high in protein?

Yes. It has 44 g of protein per serving, and 40% of its calories come from protein (10 g of protein per 100 calories).

Is Stuffed Chicken with Sautéed Kale keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Stuffed Chicken with Sautéed Kale?

368 mg per serving.

How much sugar is in Stuffed Chicken with Sautéed Kale?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (296 g)

Calories433

% Daily Value*

Total fat 22g	28%
Saturated fat 5g	25%
Trans fat 0.1g
Cholesterol 206mg	69%
Sodium 368mg	16%
Total carbohydrate 16g	6%
Dietary fiber 3.8g	14%
Total sugars 4.4g
Protein 44g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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