Skillet Chicken with Beets & Greens

Skillet Chicken with Beets & Greens

This quick, low fat, low carb, stove-top dish is a good introduction to chicken and sautéed beets and greens if you have never tried them together. It has a beautiful pink colour and the sweet and earthy taste of the beets pairs nicely with boiled potatoes seasoned with fresh dill.

Ingredients

  • Serves: 4
  • Prep Time:
  • Cook Time:
  • 1 tsp (5 mL) olive oil
  • +
  • 1 tsp (5 mL) olive oil
  • 1 tsp (5 mL) butter
  • +
  • 1 tsp (5 mL) butter
  • 1 lb (0.5 kg) boneless, skinless chicken breasts, cut into strips
  • 2 green onions, sliced
  • 8 cups (2 L) beet greens, shredded
  • 4 cups (1 L) beets, grated
  • 1 tbsp (15 mL) red wine vinegar
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 1/3 cup (75 mL) water
  • 1 tsp (5 mL) honey
  1. Heat 1 teaspoon (5 mL) each oil and butter in skillet over medium-high heat. Add chicken fillets to skillet and sauté until cooked through and golden brown – about 2-3 minutes per side. Remove from skillet and keep warm.

  2. Slice green onions, shred beet greens and grate beets and set aside.

  3. Heat remaining teaspoon (5 mL) each of oil and butter in skillet over medium-high heat. Sauté green onions 1 minute. Stir in beet leaves and continue cooking until they are tender but still bright green, about 2 minutes. Stir in red wine vinegar and freshly ground black pepper.

  4. Add grated beets and the water to same skillet; cover and cook 2 minutes, stirring occasionally. Uncover and continue cooking until beets are tender and water is almost evaporated, stirring often, about 1 minute. Add honey and toss again.

  5. Add cooked chicken back to skillet and mix with vegetables. Serve hot.

One large garden beet yielded 2 cups (500 mL) grated beets and 4 cups (1 Litre) shredded greens.

Nutrition Info

  • Per 350 g serving Amount
  • Calories 250
  • Protein 30 g
  • Fat 6 g
  • Saturated Fat 2 g
  • Carbohydrate 18 g
  • Fibre 6 g
  • Sugar 11 g
  • Cholesterol 70 mg
  • Sodium 360 mg
  • Per 350 g serving % Daily Value
  • Potassium 39
  • Calcium 10
  • Iron 20
  • Vitamin A 100
  • Vitamin C 50
  • Vitamin B6 44
  • Vitamin B12 22
  • Folate 75
  • Magnesium 47
  • Zinc 19

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