Spice Rubbed Chicken with Kale & Millet
Looking for a new healthy dinner option? This dish is easy to make and packed with flavor from the rich spices to the garlic and onion white wine sauce. The chicken is braised in the sauce keeping it nice and moist and then served over whole grain millet making for a balanced meal.
In this recipe the chicken is coated in a spice rub made of paprika, garlic powder, dried oregano and turmeric that not only adds flavor but a beautiful color to the dish. Spices are loaded with antioxidants and offer many health benefits. Spices are a great way to add flavor to your dish without the added sodium.
Ancient grains have been making a comeback on grocery store shelves over the past few years. Millet is one that I have come to find that I love cooking with. To me it tastes like a cross between couscous and quinoa. I love that it has a shorter cooking time than other whole grains, taking only 20 minutes. Millet is a cereal crop plant that is a member of the grass family. There are over 140 different species of millet that are grown mostly in the tropics and sub-tropics and is commonly consumed in Asia, Africa and in certain parts of Europe. The most commonly consumed millet is pearl millet.
Millet is a rich source of: magnesium, zinc, iron, fiber, protein and offers a good dose of B vitamins such as: vitamin B6, thiamin, riboflavin and niacin.
Good news for those with kidney disease, millet is a whole grain that is lower in potassium and phosphorous! A ½ cup serving of cooked millet supplies only 54 mg of potassium and 87 mg of phosphorous.
If you cannot find it at your local grocery store you can always ask the store to special order it for you or you can order it online. I found mine at my local Whole Foods store.
The chicken is first coated in spices and then seared to help lock in all the flavors. Then you saute the onions and garlic and add in the wine and chicken broth to deglaze the pan. The chicken is then added back in and is cooked till done. You end up with a reduced sauce full of flavor, see below.
Cooking with wine is a great way to add flavor to your dish without the added salt. The alcohol will cook off leaving your dish with a rich flavor. In this recipe I used a combination of broth and white wine as the base of the sauce. I usually always have on hand a bottle of red and white wine for cooking.
I used kale in this dish for the greens. The kale is added the last 5 minutes of cooking. If you add it too soon then it will lose it's bright green color. I like to use the pre-packaged baby kale to save a bit of time on food preparation.
Kale is lower in potassium allowing this dish to be a kidney friendly recipe. One cup of raw kale supplies 79 mg of potassium verses 1 cup of raw spinach which supplies 179 mg of potassium. If you do not have to monitor your potassium levels you can substitute any other green in replace of kale.
This recipe is a heart healthy, diabetic and kidney friendly option supplying: 19 grams of protein, 511 mg of potassium, 257 mg of sodium and 250 mg of phosphorous. Making for 1/4th of your daily potassium intake for those having to follow a potassium restricted diet.
Spice Rubbed Chicken with Kale & Millet
Makes : 4 Servings
Prep Time: 10 min
Cook Time: 25 min
Total Time: 35 min
2 Boneless/Skinless Chicken Breasts
2 Tbsp Olive Oil
1 Tsp Garlic Powder
2 Tsp Paprika
1 Tsp Dried Oregano Leaves
½ Tsp Ground Turmeric
½ Tsp Salt
½ Tsp Pepper
6 Cloves Garlic, Minced (~3 Tbsp)
1 Small Onion, Diced (~1/2 cup)
1 Cup Dry White Wine
2 Cups Low Sodium Chicken Broth
2 Cups Baby Kale
2 cups Millet, Cooked (~1 cup dry)
Cook millet according to package directions.
Mix together the garlic powder, paprika, oregano, salt and pepper. Pat spice mixture over chicken breasts, coating both sides.
In a large non-stick skillet heat 1 tablespoon olive oil over medium heat. Once the pan is hot add the chicken and cook 3 minutes per side. Remove the chicken from the pan, and set aside.
In the same skillet add 1 tablespoon olive oil and add the chopped onions and cook for 2-3 minutes over medium heat. Add the chopped garlic and cook 30 more seconds. Now add the white wine and bring to a boil. Stir making sure to scrape up any bits on the bottom of the pan. Let the mixture cook for 5 minutes on medium-high heat.
Now add the chicken back to the pan along with the chicken broth. Give the broth a quick stir. Bring the mixture to a boil and cook over medium-high heat for 20-25 minutes or until the chicken is cooked through (165 degrees internal temperature). Make sure to flip the chicken halfway through for even cooking. The last 5 minutes of cooking add the kale.
Spoon chicken, kale and sauce over the cooked millet.
If you cannot find millet at your local store you can ask them to special order it for you. Two brands that I know supply it are Bobs Red Mill and Earthly Choice. You can also purchase it online.
Serving Size: 3 oz of chicken (~1/2 of large breast) with 1/3 cup serving of millet and sauce
Calories 283, Total Fat 9.1 g, Saturated Fat 1.4 g, Monounsaturated Fat 5.5 g, Polyunsaturated Fat 1.8 g, Sodium 257 mg, Total Carbohydrate 21 g, Dietary Fiber 2.2 g, Protein 18.9 g, Potassium 511 mg, Phosphorous 250 mg