Dijon Chicken Stew

Looking for a non-traditional tasty stew this winter?

(modification of recipe originally from Cooking Light)

Serves 6 (1 ½ cups each)

• 4 teaspoons olive oil, divided
• 2 cups leek, chopped and rinsed so that dirt/sand is removed (about 3 medium-large leeks, white and light green parts)
• 4 garlic cloves, minced
• 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried thyme)
• 1/3 cup whole wheat flour (all-purpose flour may be substituted)
• 1 pound skinless, boneless chicken thighs, trimmed of excess fat and cut into bite-sized pieces
• ½ pound skinless, boneless chicken breasts, trimmed of excess fat and cut into bite-sized pieces
• ½ teaspoon kosher salt, divided
• ½ teaspoon freshly ground black pepper, divided
• 1 cup dry white wine (Chardonnay pairs well with the Dijon mustard)
• 3 cups fat-free, less-sodium chicken broth, divided
• 1 tablespoon whole wheat flour (all-purpose flour may be substituted)
• 1 ½ cups water
• 2 tablespoons Dijon mustard
• 2 cups (1/2 inch dice) peeled and cubed red potato (about ½ pound)
• 8 cups packed chopped kale, stems removed (about 6 ounces)
• ¼ teaspoon crushed red pepper

Heat 1 teaspoon oil in a large Dutch oven over medium-high heat. Add leek; sauté 6 minutes or until tender and golden brown. Add garlic and thyme; 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 Dutch oven over medium-high heat. Add half of the chicken mixture; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 5 to 6 minutes browning on all sides. Add browned chicken to leek mixture. Repeat procedure for remaining uncooked chicken, 1/8 teaspoon salt and 1/8 teaspoon pepper. Remove second batch of chicken to bowl with leek/chicken mixture.

Add wine to Dutch oven, scraping the bottom 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 Dutch oven; bring to a boil. Stir in leek/chicken mixture, remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Cover, reduce heat, and simmer for 30 minutes. Stir in potatoes. Cover and simmer for 30 minutes or until potatoes are tender. Stir in kale and crushed red pepper; cover and simmer 10 minutes.

Nutritional Info/Serving: Calories 324, Fat 8 g, Protein 31 g, Carbs 34 g