Down-Home Chicken and Greens

Start to Finish: 40 Minutes     Makes: 4 Servings


  • 4 skinless, boneless chicken breast halves (1 to 1 1/4 lbs. total)
  • 1/4 tsp. freshly ground black pepper
  • 1/8 tsp. kosher salt
  • Nonstick olive oil cooking spray
  • 2/3 cup reduced-sodium chicken broth
  • 6 to 8 cloves garlic, minced (3 to 4 tsp. minced)
  • 1/4 tsp. crushed red pepper
  • 1/4 tsp. freshly ground black pepper
  • 1 lb. fresh greens (such as mustard, Swiss chard, chicory, beet, kohlrabi, kale, collard, and/or turnip greens), torn
  • Balsamic vinegar
  • Red bell pepper slices (optional)


  1. Season chicken with 1/4 tsp. black pepper and the kosher salt. coat and unheated very large skillet with nonstick cooking spray. Preheat over medium heat. Add chicken; cook until browned, turning to brown evenly. Reduce heat to medium-low. Cover and cook for 10 to 12 minutes or until chicken is tender and no longer pink (170° F). Remove chicken from skillet. Cover to keep warm.
  2. Add, broth, garlic, crushed red pepper and 1/4 tsp. black pepper to the same skillet. Bring to boiling. Stir in greens; reduce heat. Cook for 4 to 6 minutes or just until greens are tender, stirring occasionally.
  3. Sppon greens and their juices onto four dinner plates. If desired slice chicken. Place chicken on top of greens. Drizzle lightly with balsamic vinegar. If desired, garnish with bell pepper slices.

Nutrition facts per serving: 161 cal., 2 g total fat (0 g sat. fat), 66 mg chol., 351 mg sodium, 7 g carbo., 3 g fiber, 30 g pro.

Exchanges: 1 1/2 Vegetable, 4 Very Lean Meat

For Wave 1, serve with cooked quinoa. For waves 2 and 3, serve with cooked quinoa and fresh apple slices.

Wine Paring: Pinot Grigio

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