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    Home » Recipes » Chicken and Kale Stirfry

    Chicken and Kale Stirfry

    LAST UPDATED: May 19, 2020 | PUBLISHED: August 9, 2018 | BY: Kim

    This super healthy protein packed Chicken and Kale Stirfry is a weeknight dinner you can get on the table within 15 minutes.  With hints of soy, garlic, ginger and lemon juice, combined with crunch vegetables and wholegrain noodles, it makes for great leftovers for lunch the next day as well.

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    Chicken and kale stirfry with noodles in a bowl

    How To Make a Quick Stirfry

    • Have your chicken already prepped and ready to cook. For me this means I have it already cut into strips, in the right serving sized in a ziplock freezer bad.  All I have to do is get it out of the freezer, defrost it in the microwave for a few minutes and its ready.
    • Don’t be too precious with your veges. In addition to the Kale, I used capsicum (peppers), mushrooms, spring onions, but really you could used whatever you have in the fridge:  carrots, Asian greens, zucchini.  Don’t spend too much time preparing them, just chop roughly into chunks.  Its all about quick for this recipe.
    • Keep your pantry and fridge staples stocked. I always keep crushed garlic, grated ginger, soy, bottled lemon juice, and chilli paste in the fridge as I use them so frequently, and I’m never without them.  Because I buy them in bottles, they also keep for ages.
    • Use precooked noodles.  I prefer to buy the Wonka brand of precooked noodles that come in a pack of 2.  These are very easy to use and taste great.  They don’t require any prepping and all you need to do is add them at the end of the recipe to heat and stir through. I use them in my Easy Salmon Noodle recipe too/
    a bunch of kale on a bench
    Kale

    The Health Benefits of Kale

    Kale is full of fibre which helps to keep you fuller for longer and to manage your blog sugar levels.  It’s also packed with iron and vitamins that help to keep your energy levels up.

    What does Kale taste like?

    Kale can taste bitter when eaten on its own.  Lemon, soy, garlic, ginger all work well to add flavour to savoury kale dishes.

    stirfry vegetables on a chopping board

    How Do You Cook Kale?

    The stems of curly Kale should not be cooked or eaten as it is tough, fibourous, bitter and unpleasant.  Cut or tear the leaves off and discard the stems.  You can Blanche it in water then add it to a stirfry, saute it with onion and garlic as  side dish, or add it to baked dishes.

    How Do You Eat Kale

    If you’re using the curly variety of Kale, you can use it not only in stirfrys, but also it casseroles (like this Spanish Chicken Chorizo Tray Bake), pasta bakes (like this tuna and kale pasta bake), or even in smoothies)

    chicken kale capsicum in a wok

    This Chicken and Kale Stirfry is great to make because it’s so flexible in that you can use whatever veges you have. You could also make it with this quick Sugar Free Teriyaki Sauce as an alternative.

    PRO TIP:  If you can’t get your hands on Kale, try using spinnach, bok choy, pay choy, or any of the other leafy Asian greens.

    chicken and kale stirfry in a bowl with lemon ready to serve

    Want To Make This Recipe Low Carb?

    Instead of wholegran Wokka Noodles, grab your spiralizer and make some Zucchini noodles.  Blanch them in boiling water for a couple of minutes and add them to the stirfry at the very end and stir through.

    Or you could try this Szechuan Style Chinese Beef and Greens for an quick and easy 15 minutes dinner

    More Quick Stirfry Recipes

    • Chilli Chicken Thai Basil Stirfry
    • Satay Beefy Noodle Stirfry
    • Cashew Nut Chicken
    • Chilli Garlic Beef and Broccoli
    a bowl of chicken and kale stirfry with chopsticks

    Chicken and Kale Stirfry with Wholegrain Noodles

    Kim
    This super healthy protein packed Chicken and Kale Stirfry is a weeknight dinner you can get on the table within 15 minutes.  With hints of soy, garlic, ginger and lemon juice, combined with crunch vegetables and wholegrain noodles, it makes for great leftovers for lunch the next day as well.
    5 from 4 votes
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Dinner
    Cuisine Australian
    Servings 3 people
    Calories 413 kcal

    Ingredients
     

    • 250 grams / ½ pound of Chicken breast - thinly sliced
    • 6 cups Kale - roughly chopped, stalks removed
    • ½ cup Chicken stock or broth
    • 2 tablespoons Crushed garlic
    • 2 tablespoons Ginger - finely grated
    • 1 medium Capsicum - roughly chopped
    • 1 regular Spring onion - diced
    • 2 large Button mushrooms - roughly chopped
    • 1 medium Red Chilli - finely diced
    • 1 tablespoon Soy sauce
    • 1 tablespoon Kecap Manis [see Note: 1]
    • 1 tablespoon Lemon juice [see Note: 2]
    • 200 grams 1 packet Wholegrain Wokka brand noodles [see Note: 3]
    • 1 tablespoon Peanut oil

    Optional (Recommended)

    • 1 tablespoon black sesame seeds
    • 2 tablespoons granulated peanuts

    Instructions
     

    • Heat a wok on high and add the peanut oil, followed by the thinly sliced chicken, chilli and half of the garlic and ginger. Stirfry for 3 to 4 minutes until chicken is cooked. Then, remove chicken from Wok and set aside in a bowl.
    • Add the chicken stock/broth, remaining half of the garlic and ginger to the wok, followed by the kale. (ensure you have removed the stalks from the kale as they are bitter, tough and not pleasant). Stirfry the Kale for 3 to 4 minutes until soft.
    • Add the capsicum and mushrooms with the soy sauce, kecap manis and lemon juice. Stirfry for 2 minutes and add the chicken back in and stir through.
    • Add the noodles and spring onions and stir through until they are mixed through.
    • To serve, use tongs to place the stirfry in a pile on your favourite plate or bowl. Garnish with black sesame seeds, granulated peanuts, and some extra spring onions if you have some leftover.

    Notes

    1. Kecap Manis is a sweet soy sauce available from the Asian aisle of most supermarkets, usually where you find the regular soy sauce. It acts to balance out the savouriness of the lemon and soy in this dish.
    2. I like to use fresh lemon juice in this dish for freshness, but you can also use the lemon juice that comes in a bottle for convenience.
    3. Wokka noodles are in the Asian aisle of supermarkets. Go for the wholegrain ones if you can. I bag of noodles comes with two individual noodle packets inside. I used one packet for this recipe which was plenty.

    Nutrition

    Calories: 413kcalCarbohydrates: 45gProtein: 34gFat: 13gSaturated Fat: 2gFiber: 8gSugar: 9g

    Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

    Keyword How to make a stirfry with chicken and kale
    Looking To Cut Out Sugar? Get the FREE Healthy Food Swaps Checklist Pack!Get your FREE Healthy Food Swaps Checklists with over 65 Healthy Food Alternatives to Help you Ditch The Sugar Without Feeling Deprived.
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    Hi there! I’m Kim and I'm passionate about living a life infused with mindfulness, simplicity and self-care. Here I share my recipes, tips, insights and wisdom for eating well, slowing down and reconnecting with the things that matter.

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    Kim Morris Hi there! I’m Kim. My sugar free kitchen is a site dedicated to creating healthy and delicious clean eating dinners and sweet treats with less sugar using simple ingredients and natural sweeteners. Read More...
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