Source: Cooking Light, January 20064 teaspoons olive oil, divided
4 teaspoons olive oil, divided
2 cups sliced leek
4 garlic cloves, minced
1/3 cup all-purpose flour (about 1 1/2 ounces)
1 pound skinless, boneless chicken thighs, cut into bite-sized pieces
1/2 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 cup dry white wine
3 cups fat-free, less-sodium chicken broth, divided
1 tablespoon all-purpose flour
1 1/2 cups water
2 tablespoons Dijon mustard
2 cups (1/2-inch) cubed peeled white potato (about 1 pound)
8 cups loosely packed torn kale (about 5 ounces)
Crushed red pepper (optional)
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.
Yield: 6 servings (serving size: 1 1/2 cups)
NUTRITION PER SERVING: CALORIES 324(22% from fat); FAT 7.9g (sat 1.5g,mono 3.5g,poly 1.7g); PROTEIN 30.9g; CHOLESTEROL 85mg; CALCIUM 180mg; SODIUM 659mg; FIBER 5g; IRON 4.6mg; CARBOHYDRATE 33.7gJeanne Kelley
Cooking Light, JANUARY 2006
My notes: This stew is tasty, but the Dijon didn't come through as much as I expected. I find it hard to evaluate a soup or stew honestly until the next day - flavor develop so much overnight and what was bland the night before can be quite wonderful the next day. I really liked that this soup is very different than any other soup I make and that it helps me feed something nutritious like kale to my family.
This sounds like something I would like. Thanks for the tip about maybe increasing the dijon. I would substitute something else for the potatoes, since I am watching my carbs, maybe zucchini? What do you think?
ReplyDeleteI think zucchini would work. It's a nice, thick soup even without the potatoes. Do you eat whole grains at all? Barley would work well here too.
ReplyDelete