by Susan Hanna
Chicken and Kale Stew with Chili Yogurt
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. For more recipes using all-natural ingredients, visit Eye For A Recipe.
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
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
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. Serves 6.
Chili Yogurt: In small bowl, stir together yogurt, chives, lemon juice and reserved chili pepper; dollop over stew. Sprinkle with sunflower seeds.
From Canadian Living