Off the top of my head, I can come up with a shortlist of foods we should all have regularly: blueberries, almonds, green tea, dark chocolate, salmon and … kale. I hardly ever ate it before, but the leafy green has been used a few times here on Fat Dude.
Full of vitamins and minerals, kale is a neutral green that goes well in a variety of dishes. That’s why Chef Brian decided to spotlight kale with our Week 32 menu:
Each recipe makes two portions. Keep reading for the full shopping list.
Week 32, Meal 1: Honey-sherry marinated chicken over roasted butternut squash, kale and cippolini onion
Chicken
4 chicken thighs, boneless and skinless, trimmed of any excess fat
3 T sherry vinegar
3 T honey
2 t thyme
1 t smoked paprika
Roasted veggies
2 t vegetable oil
2 cups butternut squash, cut into 3/4″ dice
1/2 bunch tuscan kale, stemmed and sliced thin
4 cippolini onions, peeled and quartered
2 t smoked paprika
2 t thyme
salt and pepper, to taste
2 T Pumpkin seeds, toasted and salted
Week 32, Meal 3: Italian Sweet and Sour chicken over sauteed kale with balsamic raisins and toasted pine nuts
1 T and 1 t olive oil 4 chicken thighs, boneless and skinless, trimmed of any excess fat 1/2 yellow onion, small diced 1 small carrot, peeled and small diced 1 stalk celery, small diced 3 cloves garlic, minced 3/4 c red wine 1/4 c red wine vinegar 1/2 c orange juice 3 T honey 2 T sliced almonds, toasted 1/2 bunch Tuscan kale, stemmed and sliced thin 1/4 cup raisins 1 t balsamic vinegar 1/4 c water 2 T pine nuts, toasted
salt and pepper, as needed
Week 32, Meal 3: Citrus and Adobo Marinated Tuna over roasted fingerlings, kale, and tomatoes with garlic-chile oil and adobo citrus sour cream
Fish
2 5 oz pieces of ahi tuna
2 t of adobo mixture from 1 can chipotle chiles in adobo
1 T orange juice concentrate
Potatoes
1 1/2 t vegetable oil
6 fingerling potatoes, halved lengthwise
2 roma tomatoes, cut into 1/8′s
1/2 bunch Tuscan kale, stemmed and sliced thin
Garlic-chile oil
1 fresno chile, small diced
1 serrano chile, small diced
1 small shallot, small diced
2 cloves garlic, minced
2 T vegetable oil
Adobo citrus sour cream
2 T light or non-fat sour cream
1 t orange juice concentrate
1 t of adobo mixture from 1 can chipotle chile in adobo
salt and pepper, to taste
