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Red Deer Foodie

…getting busy in the kitchen!

Monthly Archives: November 2013

(“Kale for Two” is a blog entry I originally wrote for Running with Rhyno – dig around this great blog for some great running stories, and you may learn a bit more about me!)

Kale is touted as one of the world’s “super foods” – chock full of vitamins and antioxidants ready to be absorbed into the human blood stream.  Yes, kale is wonderful, but it is definitely an acquired taste!!  I had a bad run-in with kale a few years ago and I’m not going to lie, it’s taken a lot of time to mourn the loss of that worm I bit in half.

I digress; kale is just one of those things – you like it or you don’t.  I would say the humans in my house are more of the “don’t like” camp, but some recent googling revealed that kale could be a remedy for migraine headaches.  After suffering several days, I main-lined kale in several forms and fashions this past weekend, and guess what? The migraine went away!  It could also have been the T3’s… but I’m no doctor, don’t ask me!

Anyways, I started my kale adventure with Kale Chips – a visit to any paleo blog or website would have you believe that kale chips are the most delicious awesome things ever.  They taste ok – just like salt I guess, they’re digestible, but they make the house smell of farts, so they will never be made in my house again.

Moving on to the main course – I wanted to incorporate it into a couple different dishes and came up with TWO amazing and delicious (not to mention sneaky) ways to ingest this super food.  Please enjoy my newest creations: Kale & Mushroom Stuffed Chicken Breasts with Balsamic Tomato & Kale Salad.

kale dinner

INGREDIENTS (serves 2):

Kale & Mushroom Stuffed Chicken Breasts

2 skinless boneless chicken breasts

1 slice bacon, chopped

1 small shallot, minced

4 mushrooms (dealers choice – plain old white or fancy), chopped small

1 handful of kale, chiffonade (i.e. sliced into fine thin slices)

1 tbsp herb goat cheese

2 tbsp butter

Balsamic Tomato & Kale Salad

2 tbsp olive oil (or your fave oil – hemp seed or avocado oil would rock)

2 tbsp balsamic vinegar

¼ tsp each: dried oregano, sea salt & fresh ground pepper

2-3 plum tomatoes, seeded and chopped

Handful of kale, sliced chiffonade again


Preheat the oven to 375C.  Butterfly the chicken breasts, pat dry and set aside. Fry up the bacon over medium high heat until the fat starts to render; chuck in the shallot and mushrooms.  Cook until shallot is translucent and the mushrooms have released their juices.  Add the kale – cook until the juices are reduced and the kale has wilted a bit.  Transfer to mixing bowl to let cool slightly.

Once the mixture is cool to the touch, add the goat cheese – now here you could put more in if you love it, you could also do another soft ripened cheese – like seriously little chunks of brie would be deadly in there – whatever you have in the house!  Now divide the mixture in half and stuff those chicken breasts.

In the same pan you did the stuffing, melt butter over medium high (again you could use whatever good quality cooking fat you like to use – coconut oil is also a dream in this case.)  Carefully place the stuffed chicken in the pan, top side down first.  Brown each side for about 3-4 mins till you get a nice golden colour.  Transfer to a baking dish and then bake for about 15-20 mins (depending on the thickness of the chicken).  Remove from oven, tent with foil and then let rest for another 5 minutes.

While the chicken is cooking away, get your salad going: combine the vinaigrette ingredients and whisk until it emulsifies.  Add the tomatoes and kale and toss till it’s all coated.  I like to have that sit for a while so that the kale is wilted a bit by the vinaigrette, but if you like the kale more crunchy, don’t toss until right before you’re ready to eat.

And there you have it, fairly easy and I would say definitely done in under an hour – a great weeknight dinner!


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