Italian Chicken and Kale
Prep Time: 6 minutes
Bake Time: 30 minutes
2 Tblsp oil (coconut, palm, olive, or peanut whichever you like)
2 chicken thighs, with bone and skin
Half packet of Good Seasons Italian Seasoning
Pinch of kosher salt
2 handfuls of kale
1/8 onion sliced thinly
Set oven temp to 350*F.
Over medium high heat begin heating up your oven safe skillet. Season chicken with Italian seasoning on both sides and under the skin.
Add oil to the pan and place the chicken skin side down first. Let it sear for 3 minutes to get a nice crust and color. Do the same to the other side. Move chicken to one side of the pan and add kale, onion, and a pinch of salt. Watch out, this will pop like crazy so keep a lid handy. Place covered pan in the oven and bake for 30 minutes or until meat nearest to the bone is thoroughly done.
I have it plated on a dessert plate, trying to trick myself into thinking it’s a lot of food, honestly it mostly worked! I feel pleasantly stuffed and will seriously be making this again!
It’s not too often that I cook something that is not only amazing but is crazy easy! But tonight was different, I felt like an chef in the kitchen. I knew I wanted to eat lemon pepper chicken for dinner but what kind I wasn’t sure. So, I did a web search for pan searing and baking in the oven…just that. After reading up on the HOW I got busy applying what I had skimmed over–yes you read that right, skimmed! LOL!
Pan Seared/Oven Baked Lemon Pepper and Garlic Chicken
Prep Time: 5 minutes
Bake Time: 25
2 Tblsp raw organic coconut oil
2 boneless, skinless chicken breasts, thawed
lemon pepper seasoning
pinch of kosher salt
1/2 cup broccoli florets
2 mini sweet yellow peppers, thinly sliced
1/8 cup chopped onion
Healthy pinch dried parsley
Set oven temp to 350*F. Heat up an oven safe pan, I used a heavy copper bottom skillet. Begin heating it up over medium high heat.
Pat chicken dry and rub lemon pepper, garlic powder and salt on both sides of the chicken. Add coconut oil to the skillet and as soon as it’s melted(which doesn’t take very long) add the chicken. Sear for 3 minutes on each side, add in chopped onions, broccoli florets, and thinly sliced mini yellow peppers. Place the pan in the middle of the oven and bake for 25 minutes.
Before serving double check doneness and enjoy!
You can use lemon zest, lemon juice and black pepper for a fresh lemon pepper flavor. Feel free to add whole crushed garlic, and any vegetable combination you like!
According to MyFitnessPal, the nutritional info is as follows:
Calories: 440 kcal
Carbs: 7 g
Fat: 5 g
Protein: 2 g
Sodium: 18 mg
Sugars: 3 g
You can use any oil you like to reduce the fat and calories. I can’t use another except coconut oil at the moment. I am a fan of palm oil, but I’m waiting to get myself some. It’s a crazy easy dish and yet so flavorful! My first bite had my eyes bugging out of my head 😛 Play with the flavors and just have fun!
Have blessed day!!