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Ingredientes
- 1 Tbsp. extra-virgin extra virgin olive oil (or possibly cool-pressed safflower oil)
- 1 x red onion sliced
- 1 x yellow or possibly Spanish onion sliced
- 2 x garlic cloves crushed
- 1 bn kale - (abt 1/4 to 1/3 lb) coarsely minced
- 1 whl chicken - (abt 3 lbs) (organic preferred)
- 1 tsp sea salt Freshly-grnd black pepper to taste
- 4 c. vegetable or possibly chicken stock (or possibly filtered water)
- 1 tsp thyme
- 3 x potatoes peeled, quartered
Direcciones
- In a large, heavy-bottomed casserole, heat oil over medium-high heat. Add in onions, garlic, and kale, and saute/fry till kale begins to wilt, about 5 min.
- Wash chicken in cool water. Sprinkle inside and out with 1/2 tsp. salt and a few grinds pepper. Set aside.
- Add in stock, 1/2 tsp. salt, a few grinds of pepper, and thyme, and stir. Place chicken in casserole. Bring stock to a boil, covered, reduce heat to a simmer, and cook about 50 to 60 min.
- Using a large fork and tongs, lift chicken from casserole to a serving platter. Cover with parchment paper and foil to keep hot.
- Skim off any visible fat in casserole. Add in potatoes and simmer till tender, about 10 min.
- Arrange vegetables around chicken. Pour braising liquid into a gravy boat and serve on the side.
- This recipe yields 4 servings.
- Comments: Vitamin K is found in leafy green vegetables including the kale in this dish. We hear little about this vitamin, but it does important work - assisting in liver function and the storage of glucose for energy. Vitamin K lessens the symptoms of perimenopause.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 539g | |
| Recipe makes 4 servings | |
| Calories 825 | |
| Calories from Fat 451 | 55% |
| Total Fat 50.1g | 63% |
| Saturated Fat 13.82g | 55% |
| Trans Fat 0.0g | |
| Cholesterol 231mg | 77% |
| Sodium 816mg | 34% |
| Potassium 1259mg | 36% |
| Total Carbs 30.1g | 8% |
| Dietary Fiber 4.0g | 13% |
| Sugars 5.49g | 4% |
| Protein 61.05g | 98% |
