Chicken and Kale Stew with Chili Yogurt

Chicken and Kale Stew with Chili Yogurt IMAGE Image by: Chicken and Kale Stew with Chili Yogurt IMAGE Author: Canadian Living

Chili pepper and fresh ginger give this hearty main a spicy kick. Serve the stew with a slice of crusty bread for dipping.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: February 2016

Ingredients

Chicken and Kale Stew:
  • 1 teaspoon olive oil
  • 2 1/2 cups cubed seeded peeled butternut squashes
  • 1 onion thinly sliced
  • 2 cloves garlic finely grated or pressed
  • 1 small chili pepper (red or yellow), halved lengthwise and seeded
  • 1 tablespoon minced peeled fresh ginger
  • 1 pkg (900 ml) sodium-reduced chicken broth
  • 1/2 teaspoon each dried sage and dried thyme
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 450 g boneless skinless chicken breasts cubed
  • 4 cups chopped stemmed kale
  • 1/2 cup frozen corn kernels
  • 1 teaspoon lemon juice
  • 2 tablespoons cornstarch
Chili Yogurt:
  • 1/3 cup 2% plain Greek yogurt
  • 1 tablespoon chopped fresh chives
  • 1/2 teaspoon lemon juice
  • 2 tablespoons sunflower seeds toasted

Method

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 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.

Nutritional facts per serving: about

  • Fibre 3 g
  • Sodium 532 mg
  • Sugars 4 g
  • Protein 23 g
  • Calories 195.0
  • Total fat 4 g
  • Potassium 588 mg
  • Cholesterol 44 mg
  • Saturated fat 1 g
  • Total carbohydrate 18 g

%RDI

  • Iron 11.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 94.0
  • Vitamin C 50.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chicken and Kale Stew with Chili Yogurt

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