Ramekins of chicken, eggs and kale

Ingredients

• Olive oil 10 ml (2 tsp.)
• 125 ml (1/2 cup) onion, diced
• 1/2 clove garlic, minced
• 500 ml (2 cups) semi-boneless chicken breasts, skinless, diced
• 500 ml (2 cups) kale, chopped
• 0.6 ml (1/8 tsp.) Of hot pepper flakes (optional)
• 10 ml (2 tsp.) Fresh thyme
• 4 slices of tomato, a thickness of 1.25 cm (1/2 in.)
• 4 eggs, means
• 60 ml (1/4 cup) plain yogurt, 2% to 4% mg
• 0.6 ml (1/8 tsp.) Salt
• 0.6 ml (1/8 tsp.) Black pepper, freshly ground
• 60 ml (1/4 cup) feta cheese, crumbled

Preparation for this low fat chicken recipe 

1. Preheat oven to 180 ° C (350 ° F). Oil the ramekins.
2. Heat the olive oil in a skillet over medium-high heat. Cut the onions into cubes and chop the garlic. Add oil and sauté for 2 minutes or until they are tender.
3. Cut the chicken breast into cubes 1.25 cm (½ inch) thick. Put the diced chicken in the pan, stir and cook for 5 minutes or until the meat is cooked.
4. Prepare the kale by removing the central veins, which are harder; throw. Cut the cabbage into strips 1.25 cm (½ inch) thick. Add the chicken to the pan, then sprinkle all flakes cayenne and fresh thyme leaves.Fry kale leaves until they are soft - about two minutes.
5. Cut the tomato into slices 1.25 cm (½ inch) thick. Place a slice at the bottom of each ramekin, then remove the chicken mixture and kale above.
6. In a medium bowl, beat together eggs, yogurt, salt and pepper. Divide the mixture into the ramekins. Sprinkle crumbled feta cheese.
7. Place the ramekins on a baking sheet and place on the middle rack. Cook them for 25-35 minutes until top is lightly golden and a knife stuck in the middle of the dish comes out clean.

Notes and Tips

• Feel free to double the recipe if you have more guests. Use your leftover roast chicken. These ramekins make a great dinner on the go.
• A simple and delicious snacks to enjoy at any time of the day, which looks like a quiche without crust. Cooked in their own ramekin, these snacks are very tasty. This recipe lends itself to many variations, you can substitute kale for spinach, Swiss chard or broccoli and feta, for any other cheese.

• This recipe is courtesy of Chicken Farmers of Canada and was designed by Nancy Guppy, RD, MHSc.