Chicken with Hearty Rice and Kale Sauté

Serves 4


  • 1 bunch of kale
  • 200 g brown rice with lentils
  • 1 gem squash or squash of choice
  • 2 chicken breasts
  • 1 tbsp light margarine
  • Lemon juice
  • Salt and pepper
  • Cayenne pepper
  • 1 tsp honey
  • Spray and Cook non-stick spray
  • Boiled water
  • 1/4 cup pecans



  1. Boil rice and lentils in salt water until cooked.

Gem Squash

  1. Cut gem squash into 2 halves, boil in salted water until soft.
  2. Margarine may be added into gem squash halves.
  3. Dice the inside of the squash and scoop out of skin.
  4. Set aside.


  1. Spray pan with Spray and Cook.
  2. Add chicken, water, lemon juice, salt, pepper and cayenne pepper to pan.
  3. Cook chicken till soft.
  4. Cut into strips.


  1. Rinse kale and pat dry with paper towel.
  2. Rough chop into bite sized pieces
  3. Add tablespoon of oil to non stick pan and cook kale over med heat.
  4. Toss while cooking and season with salt and pepper to taste.
  5. Kale will shrink and get vibrant green.


  1. Plate kale on 4 plates.
  2. Sprinkle with cooked rice and lentils.
  3. Divide squash over plates.
  4. Divide chicken over plates.
  5. Sprinkle with pecans and serve.

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