Pan fried Chicken with Kale and red Capsicum

What is Kale

Kale is a member of the cabbage family, a leafy green that’s related to Brussels sprouts, broccoli, and other cruciferous veggies. It’s been growing in popularity because of its wide variety of health benefits and high concentration of vitamins, minerals, and fibre. Vitamin A and C are the highest contents of this delicious leaf.

Different types of Kale leaves(pic. credit Google)

There are as many types of kale as there are ways to prepare this delicious leafy vegetable, and it comes in a range of colors from deep green and purple to even white and pink. Unlike its relative the cabbage, kale doesn’t grow in a round head, but in long stalks similar to romaine lettuce. The most common variations of kale include curly, purple, and Dinosaur or Lacinato kale.

Curly green kale

What is stir-fried

Stir-frying is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred in a yok or pan. The technique originated in China and in recent centuries has spread into other parts of Asia and the West.

Recipe of pan fried chicken with kale and red capsicum

I always love the stir-frying method of cooking. If you want something tasty, quick and healthy stir-frying is perfect. This quick and healthy chicken dish with superfood kale is so tempting that you will love to make them very often.


  • 200 gm boneless Chicken
  • 1/4th teaspoon ginger-garlic paste
  • 1/2 teaspoon Soya sauce+ 1/2 teaspoon more
  • 1/2 teaspoon balsamic Vinegar
  • 1/2 teaspoon Kashmiri red chilli powder
  • Salt to taste
  • 1 bunch kale, stems removed, leaves torn
  • 2-3 Spring onion white and green part separated
  • 3 cloves of Garlic
  • 1 green Chilli
  • 1/2th of a red Capsicum
  • 1 teaspoon roasted Sesame seeds
  • 1/2 teaspoon red Chilli flakes


Take 2 big pieces of chicken breast (without skin)
And marinate with ginger-garlic paste, 1/2 teaspoon vinegar, kashmiri red chilli powder and salt for 1/2 an hour.

Clean and torn kale into small pieces.

Chop garlic, white spring onion, green chilli.

Heat 1 teaspoon of olive oil and pan fry the chicken pieces nicely on high heat.

Cook for about 5 minutes or  until golden brown on both sides.

Transfer to a dish and cut in small pieces.

In the same pan add 1 tablespoon olive oil and add in crushed garlic, white spring onion and green chilli.

Saute for a minute in high heat and then add-in red capsicum cubes. Cook a minute further.

Add in kale pieces and stir. Keep flame in high heat.

Also add in salt, chilli flakes and sesame seeds.

Now add in the chicken pieces and stir well to mix.

Lastly, add in chopped spring onion(green part) and 1/2 teaspoon of soya sauce.

Give a quick stir and remove from heat. Transfer to a serving plate and serve immediately.

You can have them as breakfast, lunch or dinner. A super healthy and delightful dish to relish.

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