Week 32: Killer kale

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:

Week 32, Meal 1: Honey-sherry marinated chicken over roasted butternut squash, kale and ciopolini onion

Week 32, Meal 2: Italian Sweet and Sour chicken over sauteed kale with balsamic raisins and toasted pine nuts

Week 32, Meal 3: Citrus and Adobo Marinated Tuna over roasted fingerlings, kale, and tomatoes with garlic-chile oil and adobo citrus sour cream

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

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