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What's Up Magazine

Kale, Chicken with Wild Mushrooms, and Wild Rice

Oct 29, 2014 04:00PM ● By Cate Reynolds
Rhea’s Rundown

I packed this meal for work one day and it ended up being a good visual for the anatomy of a healthy meal. Vegetables and/or fruits should comprise at least half of the over all percentage, while a quarter goes to whole grains and lean proteins each. Don’t forget a to designate a small sliver of the pie (heh, sorry) to healthy fats such as olive oil and nuts. The proportions here are little different due the way the container was shaped and my personal preferences. To me, the most important thing is to get a good amount of vegetables, especially the dark green kind like kale.

Ingredients – Serves 1

  • Kale leaves, torn
  • Pumpkin seeds
  • Scallions, cut into diagonal inch long segments
  • Skinless chicken breasts
  • Wild mushroom medley
  • Wild rice


1. For the veggie: simply put the kale, pumpkin seeds, and green onions together, as well as any other additions you might like. I also enjoy shaved Parmesan with this particular salad, and an olive oil/ fresh lemon juice/sugar/salt/pepper dressing.

2. For the protein: season and sauté chicken breasts, then slice; I sauté a wild mushroom medley with garlic, olive oil, salt, and pepper to go on top.

3. For the starch: cook a wild rice medley (pictured), brown rice, or other healthy whole grain according to the directions.

Rhea Torreon
Instagram: whatsupfoodie