Sunday, February 13, 2011

Chicken, Carrot, and Kale Stir-fry with Sweet Chili-Garlic Sauce

I don't know if it's the cold weather or ease of readiness, but lately I have been eating soup at least once a day (either lunch of dinner). Don't get me wrong, I love soup. However, on a recent shopping trip to get a microwave and new mop, of course I also ended up perusing the produce section and of course I left the store with not just the microwave and mop but also strawberries, a pineapple, some purple nail polish, and the most beautiful kale I've seen all year (all of which were necessary purchases, especially the nail polish). My love affair with kale is probably abnormal, but it's very nearly become my favorite vegetable (green beans, as average as they may be, have not been de-throned as my favorite, as yet). With this bouquet-like kale, I shook up my meals by making not only one of my favorite side dishes, kale cooked with garlic, soy sauce, and my favorite Thai sweet chili sauce, but I also expanded on the side dish to make a stir-fry. Though it wasn't soup, it was indeed just as warming (though it could have been the chilis that really warmed me up more so the temperature of the prepared dish!). This post is a two-for-one with the side and the main course. If you don't like spicy food (not that the sweet chili sauce is too spicy) you can substitute sweet and sour sauce or duck sauce. This recipe can easily be transformed to a different flavor profile by using oyster sauce or hoisin sauce instead of the chili sauce.



Sweet Chili and Garlic Kale
Printable Recipe

6-8 stems kale
2 cloves garlic, minced
2 tbsp low-sodium soy sauce
2 tbsp Thai sweet chili sauce
non-stick cooking spray

sesame seeds, for garnish

1. De-stem the kale and cut the leaves into coarse shreds. Submerge the leaves into a bowl of water and swish around to remove any trapped grit and dirt; set aside.
2. Heat a medium skillet over medium heat. Spray with cooking spray and add the garlic; saute about 30 seconds, or until fragrant.
3. Add the kale to the skillet including whatever water is clinging to it. Stir-fry 1-2 minutes or until it begins to deepen in color; add the soy sauce and chili sauce. Toss the kale in the sauces until the leaves are coated with the sauce, which should thicken slightly. Cook until your desired tenderness. Serve sprinkled with a little bit of sesame seeds.
  • Servings per recipe: 2
  • Per serving:
  • Calories: 106
  • Fat: 1 g
  • Saturated fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 1043 mg
  • Carbohydrates: 22.4 g
  • Fiber: 2.7 g
  • Sugar: 7 g
  • Protein: 5.6 g

Chicken, Carrot, and Kale Stir-fry with Sweet Chili-Garlic Sauce
Printable Recipe

6-8 stems of kale
8 oz boneless, skinless chicken breast, thinly sliced
2 cloves garlic, minced
2 small carrots, thinly sliced
1 small onion, sliced
2 tbsp low-sodium soy sauce
2 tbsp Thai sweet chili sauce
non-stick cooking spray
sesame seeds, for garnish

1. De-stem the kale and cut the leaves into coarse shreds. Submerge the leaves into a bowl of water and swish around to remove any trapped grit and dirt; set aside.
2. Heat a large skillet or wok over medium-high heat. Spray with cooking spray and add the chicken breast; stir-fry until it is nearly cooked through, then add the garlic and carrots and onions and stir-fry a few minutes to soften the carrots and allow the garlic to become fragrant. You may need to sprinkle a couple of tablespoons of water in to keep in the ingredients from sticking and to create steam.
3. Add the kale along with whatever water is clinging to the leaves and saute it until the leaves deepen in color slightly; the chicken should be cooked by now.
4. Season with the soy sauce and chili sauce. Taste the kale to see if it's cooked to your liking. The sauce should thicken and cling to all the ingredients. Serve with rice, if desired.

  • Servings per recipe: 2
  • Per serving:
  • Calories: 281
  • Fat: 4.2 g
  • Saturated fat: 1 g
  • Cholesterol: 72 mg
  • Sodium: 1142 mg
  • Carbohydrates: 30.5 g
  • Fiber: 4.7 g
  • Sugar: 10.9 g
  • Protein: 32.8 g

1 comment:

  1. As far as the nail polish goes, "a girl has to do what a girl has to do". The kale, though not one of my favorites, looks beautiful, and the colors of the dish are very appealing, I would say this dish is a 10! Mina

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