Dijon Chicken Stew with Potatoes and Kale

Yield: 6 servings (serving size: 1 1/2 cups)

Ingredients

• 4  teaspoons  olive oil, divided
• 2  cups  sliced leek
• 4  garlic cloves, minced
• 1/3  cup  all-purpose flour (about 1 1/2 ounces)
• 1  pound  skinless, boneless chicken thighs, cut into bite-sized pieces
• 1/2  pound  skinless, boneless chicken breast, cut into bite-sized pieces
• 1/2  teaspoon  salt, divided
• 1/2  teaspoon  freshly ground black pepper, divided
• 1  cup  dry white wine
• 3  cups  fat-free, less-sodium chicken broth, divided
• 1  tablespoon  all-purpose flour
• 1 1/2  cups  water
• 2  tablespoons  Dijon mustard
• 2  cups  (1/2-inch) cubed peeled white potato (about 1 pound)
• 8  cups  loosely packed torn kale (about 5 ounces)
• Crushed red pepper (optional)

Preparation

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add leek; sauté 6 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Spoon leek mixture into a large bowl.

Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add half of chicken mixture; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Cook 6 minutes, browning on all sides. Add browned chicken to leek mixture. Repeat procedure with remaining chicken mixture, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Add wine to pan, scraping pan to loosen browned bits. Combine 1 cup broth and 1 tablespoon flour, stirring with a whisk until smooth. Add broth mixture, remaining 2 cups broth, water, and mustard to pan; bring to a boil. Stir in chicken mixture, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper. Cover, reduce heat, and simmer 30 minutes.

Stir in potato. Cover and simmer 30 minutes or until potato is tender. Stir in kale; cover and simmer 10 minutes. Garnish with crushed red pepper, if desired.

Nutritional Information

Calories:

324 (22% from fat)

Fat:

7.9g (sat 1.5g,mono 3.5g,poly 1.7g)

Protein:

30.9g

Carbohydrate:

33.7g

Fiber:

5g

Cholesterol:

85mg

Iron:

4.6mg

Sodium:

659mg

Calcium:

180mg