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    Grilled Mustard Chicken & Kale Chips

    Grilled Mustard Chicken & Kale Chips: Healthy Recipes by Little Miss Bakery

    Life is really simple, but we insist on making it complicated. – Confucious

    I definitely feel the pressure as a food blogger to get all complicated: to forsake the simple to create something creative and fun and different from everyone else. Sometimes it works, sometimes it’s a massive failure. Often times I find the simplest dishes are just as delicious as the complicated ones, without all the fuss to get there. Plus, if you’re a normal person like me looking to eat healthy, you don’t have time to cook some of these spectacular masterpiece dishes I see out there. The simpler dishes are far more likely to find their way into your busy daily routine, and free up precious minutes  to enjoy with loved ones, get a quick workout or just sit and breathe. And that’s what I’m all about, that promoting that balance.

    I’m walking now, about 2 1/2 weeks after my labral tear surgery. I can’t tell you how amazing it feels to move freely again. The immobility has deepened my appreciation for said free movement, as well as driven me to simplify things a little. I’m not strong enough to be running around all over, preparing this sauce and that side. It’s a great mental exercise for me, a reminder of why I spend so much time blogging.

    The key to a quick healthy chicken dinner recipe is marinating overnight.

    This dish is the perfect example of a quick healthy chicken dinner recipe, right alongside turmeric grilled chicken & pomegranate slaw, or   my go-to chicken tacos. Both require a little work the night before; marinating is essential for an easy meal the next night that is also delicious! Healthy eating doesn’t have to be complicated, time consuming, boring, bland or expensive. It’s really that simple.

    Grilled Mustard Chicken & Kale Chips

    Print Recipe
    Serves: 2 Cooking Time: 35 minutes + marinating time

    Ingredients

    • 2 tbsp dijon mustard
    • 3 tbsp olive oil
    • 1 tbsp red wine vinegar
    • 1 tsp ground mustard
    • 1 paprika
    • 3 cloves garlic, smashed
    • 1/4 tsp red pepper flakes
    • pinch of cayenne
    • 1 tsp honey
    • 2-3 chicken thighs, excess fat removed
    • 1 bunch kale, thick stems removed and leaves torn
    • Salt and pepper to taste

    Instructions

    1

    12 hours before you want to eat, prepare the marinade. Combine oil, mustard, vinegar, paprika, ground mustard, garlic, pepper flakes, pinch of cayenne and honey into a gallon Ziploc bag. Add 1 tsp salt and 1 tsp fresh cracked black pepper. Squeeze to mix. Cut excess fat off the chicken thighs, then add to the bag. Seal and squeeze evenly coating the chicken. Marinate for 12 hours in the refrigerator, squeezing bag intermittently to make sure of even coating.

    2

    An hour before you want to eat, remove chicken from fridge and allow to come to room temperature.

    3

    When the chicken has been out for 20 minutes, preheat the oven to 400F (if baking chips, otherwise, disregard). Remove kale leaves from thick stems by either tearing or using a small knife. Cut leaves into manageable, chip sized chunks. In a large bowl, place 1 tsp of olive oil, swirling around the bowl to coat the sides. Add torn leaves into bowl, toss for an even, light coat of oil. Turn out onto baking dish if baking, spreading kale out into an even layer. Salt and pepper generously.

    4

    Bake in oven for 30 minutes or until leaves begin to brown. If grilling wait until chicken is done, then put the kale on the grill. Grill until beginning to char (about 2 minutes on each side).

    5

    When kale is cooking, heat the grill (or grill pan) to 350F (or medium high heat). Grill chicken for about 5-6 minutes per side. After you have flipped to the alternate side and cooked for 5 minutes, flip carefully back to the original side, making sure the grates are perpendicular to the grill marks that side already has. This will make for a nice aesthetic but isn't necessary. Cook each side an additional 2-3 minutes or until meat thermometer reads 160F. Remove chicken and allow to sit for 5 minutes before serving with the kale chips.

    Notes

    Kale chips don't keep well, so eat them all (which won't be a problem, trust me!). Chicken keeps up to 3 days in the refrigerator.

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