GOOD TO KNOW Like chickpeas and other legumes, lentils are high in fiber and protein and have very little fat. Adding them to main dishes allows you to cut back on the amount of animal-based proteins such as poultry and beef.

　　

Ingredients

serves 4

　　1 boneless, skinless chicken breast half (6 to 8 ounces)

　　Coarse salt and ground pepper

　　2 tablespoons extra-virgin olive oil

　　1 small onion, finely chopped

　　1 teaspoon fresh thyme leaves

　　2 bunches kale, tough stems removed, leaves torn into bite-size pieces

　　1 can (15.5 ounces) lentils, rinsed and drained

　　Lemon wedges, for serving

　　

Step 1

Place chicken in a medium saucepan and cover with water. Bring to a boil, season with salt, and reduce to a bare simmer. Cover and cook 5 minutes. Remove pan from heat and let chicken stand, covered, until cooked through, 12 to 14 minutes more. Remove chicken from liquid. When cool enough to handle, shred into bite-size pieces.

　　

Step 2

Meanwhile, in a large skillet, heat 1 tablespoon oil over medium. Add onion and thyme; season with salt and pepper. Cook, stirring occasionally, until onion is softened, about 5 minutes. Add kale and cook, stirring occasionally, until wilted and tender, 4 to 6 minutes. Transfer to a medium bowl.

　　

Step 3

Add remaining tablespoon oil and the lentils to skillet; season with salt and pepper. Cook, stirring, until warmed through, about 20 seconds. Transfer to bowl with kale and add chicken; toss to combine. Divide evenly among four bowls, squeeze lemon wedge over each, and serve.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 265

　　

Step 6

Fat: 9g (2g Saturated Fat)

　　

Step 7

Protein: 25g

　　

Step 8

Carbohydrates: 20g

　　

Step 9

Fiber: 9g

　　Everyday Food: Light