Pan-Seared Chicken with Sautéed Kale and Garlic

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender chicken breasts pan-seared to golden perfection served atop garlicky sautéed kale for a nutritious, flavorful meal. This international-inspired chicken (high protein) ready in about 28 minutes pairs chicken breast, kosher salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.5 (11 ratings) Prep: 10 min Cook: 18 min Serves 2 International cuisine 350 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Pat 2 chicken breasts dry and season evenly with 1 tsp kosher salt and 1/2 tsp black pepper on both sides. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering.
  2. Step 2: Place the chicken breasts in the skillet and sear for 5-6 minutes on each side until a deep golden crust forms and the internal temperature reaches 165°F. Remove chicken and rest on a plate.
  3. Step 3: In the same skillet, reduce heat to medium, add 4 minced garlic cloves and 1/4 tsp red pepper flakes, sautéing for 1 minute until fragrant.
  4. Step 4: Add 6 cups chopped kale and 1 tbsp lemon juice to the skillet and cook, stirring often, for 4-5 minutes until the kale is wilted but still vibrant green.
  5. Step 5: Serve the seared chicken breasts over the garlicky sautéed kale while hot.

Frequently asked questions

How long does Pan-Seared Chicken with Sautéed Kale and Garlic take to make?

Total time is about 28 minutes (10 min prep + 18 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with Sautéed Kale and Garlic?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chicken breast from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Sautéed Kale and Garlic?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Sautéed Kale and Garlic for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Sautéed Kale and Garlic high protein?

Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

What others are saying

Related recipes