Healthy Kale and Artichoke Chicken Casserole
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© The Food Network
1. Bring a large pot of water to a boil. Add the kale and cook until tender, about 4 minutes. Drain and squeeze very dry; chop.
2. Heat the butter in a large non-stick skillet over medium-high heat until the foam subsides. Season the chicken with salt and pepper then add it to the skillet and cook, stirring occasionally, until golden on some sides and most of the pink is no longer visible, about 3 minutes. Transfer to a bowl with a slotted spoon (the chicken will not be fully cooked).
3. Reduce the heat to medium and add the oil and the onions. Cook, stirring occasionally, until softened, about 4 minutes. Sprinkle the flour over the onions and cook, stirring, 1 minutes. Slowly pour in the milk while stirring constantly to dissolve the flour then stir in the chicken broth. Increase the heat to medium high and bring to a simmer while stirring. Simmer until slightly thickened, about 2 minutes. Add the kale, artichokes, cayenne, the chicken and any collected juices. Cook, stirring, until the kale and artichoke is hot and the chicken is just cooked through, about 4 minutes. Stir in 3 tablespoons of the parmesan and season with salt and pepper.
4. Preheat the broiler to high. Spray an 8-inch square glass baking dish with cooking spray and spoon the mixture inside. Top with the panko and the remaining tablespoon of parmesan then spray the top with a little cooking spray. Broil, about 3 inches from the element, until golden brown in spots, about 3 minutes.
2 bunches kale, tough center stems removed
1 tablespoon unsalted butter
1 pound boneless skinless chicken breasts, cut into 1/2 inch pieces
Kosher salt and freshly ground black pepper
1/2 tablespoon olive oil
1 small onion, finely chopped
2 tablespoons all-purpose flour
3/4 cup whole milk
1 cup low-sodium chicken broth
8 ounces frozen artichoke hearts, thawed and roughly chopped
1/4 teaspoon cayenne
1/4 cup grated parmesan
2 tablespoons panko bread crumbs
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