Dijon Chicken Stew with Potatoes and Kale Recipe

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Dijon Chicken Stew with Potatoes and Kale

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Ingredients

Count

Nutrition

595

Calories

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	594.57 Kcal (2489 kJ)
Calories from fat	338.95 Kcal
		% Daily Value*
Total Fat	37.66g	58%
Cholesterol	101.57mg	34%
Sodium	671.66mg	28%
Potassium	867.11mg	18%
Total Carbs	27.82g	9%
Sugars	4.81g	19%
Dietary Fiber	2.59g	10%
Protein	30.37g	61%
Vitamin C	12.3mg	20%
Iron	4mg	22%
Calcium	136.1mg	14%

Amount Per 100 g
Calories	130.44 Kcal (546 kJ)
Calories from fat	74.36 Kcal
		% Daily Value*
Total Fat	8.26g	58%
Cholesterol	22.28mg	34%
Sodium	147.35mg	28%
Potassium	190.23mg	18%
Total Carbs	6.1g	9%
Sugars	1.05g	19%
Dietary Fiber	0.57g	10%
Protein	6.66g	61%
Vitamin C	2.7mg	20%
Iron	0.9mg	22%
Calcium	29.9mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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