Kale and chicken stir-fry is a wholesome and flavorful dish that combines tender chicken with nutrient-rich kale and a savory sauce. This quick recipe is perfect for busy weeknights, offering a balanced mix of protein, vegetables, and bold flavors in just one pan.
Kale and Chicken Stir-Fry:
Packed with vitamins, fiber, and lean protein, this stir-fry is a healthy alternative to takeout. It’s easy to customize with additional vegetables or spices, making it versatile enough for different tastes and dietary needs.
History of Chicken Stir-Fry:
Stir-fry originated in Chinese cuisine and has become popular worldwide for its speed and nutritional benefits. Kale, once considered a superfood in modern diets, blends seamlessly into this Asian-inspired cooking method, adding texture, flavour, and health benefits. Pairing it with chicken makes the dish hearty and satisfying while staying light and nutritious.
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Kale and Chicken Stir-Fry
Ingredients
- 1 lb boneless chicken breast, thinly sliced
- 4 cups fresh kale, chopped (stems removed)
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 3 tbsp soy sauce (or tamari for gluten-free)
- 2 tbsp oyster sauce (optional)
- 1 tbsp sesame oil
- 1 tbsp olive oil
- 1 tsp chili flakes (optional)
- 1 tbsp sesame seeds for garnish
Instructions
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add chicken slices, season lightly, and cook until golden and cooked through. Remove and set aside.
- In the same skillet, add garlic, ginger, and bell pepper. Stir-fry for 2 minutes.
- Add kale and cook until just wilted.
- Return chicken to the skillet. Add soy sauce, oyster sauce, sesame oil, and chili flakes. Stir to coat evenly.
- Garnish with sesame seeds and serve hot with rice or noodles.
Notes
- Use chicken thighs for a juicier texture.
- Substitute kale with spinach or bok choy if preferred.
- Adjust chili flakes to control spice level.
- Add carrots, mushrooms, or snap peas for extra variety.
- Leftovers reheat well for meal prep.
Tips for Kale and Chicken:
- Slice chicken thinly for quick cooking.
- Don’t overcook kale; keep it slightly crisp.
- Use a wok for authentic stir-fry texture.
- Prep all ingredients before cooking to keep the process fast.
- Drizzle extra sesame oil before serving for a rich aroma.
FAQ’s for Kale and Chicken:
Q1: Can I make this dish vegetarian?
Yes, substitute chicken with tofu or tempeh.
Q2: What can I serve with kale and chicken stir-fry?
It pairs well with steamed rice, noodles, or quinoa.
Q3: Can I use frozen kale?
Yes, but thaw and drain well to avoid excess water.
Q4: How do I store leftovers?
Store in the fridge for up to 3 days in an airtight container.
Q5: Is this recipe gluten-free?
Yes, use tamari instead of soy sauce for a gluten-free option.
Conclusion:
Kale and chicken stir-fry is a healthy, quick, and versatile dish that combines fresh vegetables, lean protein, and bold Asian-inspired flavours. Ready in under 30 minutes, it’s a perfect go-to recipe for a nourishing family meal or easy meal prep.