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Lemon Chicken with Artichokes & Crispy Kale – DASH Diet Recipe

This sheet pan meal is a heart-healthy option that’s easy to prepare and perfect for the DASH diet.
Featuring zesty marinated chicken, tender artichokes, and crispy kale, this dish is packed with flavor while keeping cleanup to a minimum.
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Prep Time 15 minutes
Cook Time 35 minutes
Marinating Time 30 minutes
Course Main Dish
Cuisine Mediterranean
Servings 4
Calories 430 kcal

Equipment

  • Mixing bowl or resealable plastic bag
  • Baking sheet lined with parchment paper or foil
  • Large serving platter
  • Aluminum foil

Ingredients
  

  • 3 tablespoons extra-virgin olive oil divided
  • 2 tablespoons fresh lemon juice
  • Zest of 1 lemon
  • 2 cloves garlic minced
  • 2 teaspoons dried rosemary
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 1 ½ pounds boneless, skinless chicken breast
  • 2 14-ounce cans artichoke hearts, drained
  • 1 bunch about 6 ounces lacinato kale, stemmed and torn or chopped

Instructions
 

  • Marinate the Chicken and Artichokes: In a large mixing bowl or a resealable plastic bag, combine 2 tablespoons of olive oil, lemon juice, lemon zest, minced garlic, rosemary, salt, and pepper. Stir to mix thoroughly. Add the chicken and artichoke hearts, ensuring they are evenly coated with the marinade. Cover and refrigerate for at least 30 minutes, or up to 4 hours for enhanced flavor.
  • Roast the Chicken and Artichokes: Preheat the oven to 350°F. Prepare a baking sheet by lining it with parchment paper or foil. Remove the chicken and artichokes from the marinade and spread them out on the sheet in a single layer. Bake for 15 minutes, then flip the chicken over and continue baking for another 15 minutes, or until fully cooked. Once done, transfer them to a serving dish and cover with foil to retain warmth.
  • Crisp the Kale: Adjust the oven setting to broil. In a separate bowl, toss the kale with the remaining 1 tablespoon of olive oil, making sure all the leaves are coated. Arrange the kale on the baking sheet in an even layer and broil for about 3 to 5 minutes, watching closely to prevent burning. The kale should become crispy and golden brown at the edges.
  • Assemble and Serve: Place the crispy kale over the chicken and artichokes to allow the flavors to blend. Serve immediately for a delicious, heart-healthy meal.

Notes

Ingredient Tip: Lacinato kale, also known as Tuscan kale, has a smoother texture and crisps up better under the broiler compared to curly kale.
Serving Suggestion: For a well-rounded meal, serve with roasted sweet potatoes.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition

Serving: 1gCalories: 430kcalCarbohydrates: 29gProtein: 46gFat: 16gSaturated Fat: 3gCholesterol: 124mgSodium: 350mgPotassium: 1365mgFiber: 19gSugar: 3gCalcium: 125mg
Keyword dash diet, DASH diet chicken recipe, Easy Mediterranean dinner, Healthy lemon chicken, Heart-healthy chicken dinner, High-protein meal prep, Low-sodium chicken recipe, Roasted artichokes and kale, Sheet pan chicken and vegetables
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