This healthy and tasty stew from Canadian Living only takes about 45 minutes to make, so it’s perfect for a weeknight supper. And the leftovers are great for lunch the next day!
Avoiding Additives and Preservatives
I use Imagine organic chicken stock, which has no artificial ingredients. Check the label on your spices to make sure they don’t contain colour or anti-caking agents. Use all-natural yogurt and fresh lemon juice.
Cube the squash and slice the onions
Add peppers and garlic
After adding the broth and simmering the chicken, add kale and corn
Cook until the kale wilts
Chicken and Kale Stew with Chili Yogurt
Ingredients:
Chicken and Kale Stew
1 tsp (5 ml) olive oil
2-½ cups (625 ml) cubed seeded peeled butternut squash
1 onion, thinly sliced
2 cloves garlic, finely grated or pressed
1 small finger chili pepper, (red or yellow), halved lengthwise and seeded
1 tbsp (15 ml) minced peeled fresh ginger
1 pkg (900 ml) sodium-reduced chicken broth
½ tsp (2 ml) each dried sage and dried thyme
½ tsp (2 ml) pepper
¼ tsp (1 ml) salt
450 g boneless skinless chicken breasts, cubed
4 cups (1 L) chopped stemmed kale
½ cup (125 ml) frozen corn kernels
1 tsp (5 ml) lemon juice
2 tbsp (30 ml) cornstarch
Chili Yogurt
1/3 cup (75 ml) 2% plain Greek yogurt
1 tbsp (15 ml) chopped fresh chives
½ tsp (2 ml) lemon juice
2 tbsp (30 ml) sunflower seeds, toasted
Preparation:
Chicken and Kale Stew: In Dutch oven or large heavy-bottomed saucepan, heat oil over medium-high heat; cook squash and onion, stirring occasionally, until onion is beginning to brown, about 4 minutes. Add garlic, chili pepper and ginger; cook, stirring, for 1 minute.
Stir in broth, sage, thyme, pepper and salt; bring to boil. Reduce heat and simmer, stirring occasionally, for 5 minutes. Add chicken; simmer, stirring occasionally, for 5 minutes.
Using slotted spoon, remove chili pepper to cutting board; mince chili pepper. Reserve for Chili Yogurt.
Add kale and corn to Dutch oven; cook, stirring occasionally, until kale is wilted and chicken is no longer pink inside, about 2 minutes. Stir in lemon juice.
Whisk cornstarch with 2 tbsp (30 ml) water; stir into Dutch oven. Bring to boil; cook, stirring, until thickened, about 1 minute. Ladle stew into serving bowls.
Chili Yogurt: In small bowl, stir together yogurt, chives, lemon juice and reserved chili pepper; dollop over stew. Sprinkle with sunflower seeds.
Serves 6.
From Canadian Living
