Healthy Chicken and Kale


Shared by Dr. Erik Waldeland

Parmesan Chicken and Kale Sauté

Chicken is an excellent source of lean protein and the addition of any green vegetable, such as kale, packs this dish with vitamins, minerals, and antioxidants our bodies require daily to fight off the negative substances and chemicals when we place our body under stress whether that’s good stress from working out or bad stress from inflammation.  Kale has been found to contain many of the key nutrients our bodies need to fight free radicals and oxidants that cause damage to our cells, some of the main nutrients that help us in this category include:

  • Vitamin A
  • Vitamin K
  • Vitamin B6
  • Vitamin C
  • Calcium
  • Potassium


The research shows us how beneficial kale can be for our bodies, check out a couple of key findings on why adding kale to this meal, as well as any other meal, can keep you living healthy.

” The beneficial effects of Brassica vegetables on human health have been somewhat linked to phytochemicals. They prevent oxidative stress, induce detoxification enzymes, stimulate immune system, decrease the risk of cancers, inhibit malignant transformation and carcinogenic mutations, as well as reduce proliferation of cancer cells.”



  • 2 tablespoons olive oil
  • 1 ½ pounds boneless, skinless chicken breast cut into strips
  • Kosher salt
  • Ground black pepper
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • Pinch of red pepper flakes
  • 1 large bunch flat leaf kale, chopped
  • ½ cup dry white wine
  • ½ cup grated parmesan cheese
  • 1 tablespoon fresh squeezed lemon
  1. Heat the oil in a large skillet over medium heat until shimmering. Add the chicken, season with salt and pepper, and sauté until cooked through, 5 to 7 minutes. Transfer the chicken to a plate and cover to keep warm.
  2. Add the onion, garlic, and pepper flakes to the skillet. Sauté until the onions are starting to soften, about 2 minutes. Stir in the kale, wine, and a pinch of salt. Cover and cook for about 5 minutes, stirring occasionally, until the kale is just tender.
  3. Return the chicken and any accumulated juices to the skillet. Add the Parmesan and lemon juice and stir to combine. Taste and season with more salt and pepper as needed.

Johnson, T. L., Dinkova-Kostova, A. T., & Fahey, J. W. (2016). Glucosinolates from the brassica vegetables and their health effects. Encyclopedia of Food and Health, 248–255.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our Chiropractors located in St. Louis Park, near the corner of MN-100 S & Lake Rd./Westside Dr., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diabetes and other diseases!