Thursday, May 29, 2014

CHICKEN, SWEET POTATO AND KALE STEW

I got this healthy recipe a few years ago from a Cooking Club magazine.

1 lb boneless skinless chicken thighs, cut into 1-inch pieces
2 tbsp all-purpose flour
1 1/2 tsp dried thyme
1/2 tsp salt
1/8 to 1/4 tsp cayenne pepper
2 tsp olive oil
1 small sweet onion, chopped
1 red or yellow bell pepper, cut into 3/4-inch pieces
1 large sweet potato, peeled, coarsely chopped (approx. 2 cups)
1 1/2 cups lower-sodium chicken broth
3 cups packed coarsely chopped kale or Swiss Chard

Toss chicken, flour, thyme, salt and pepper in medium bowl until chicken is coated.

Heat a large saucepan over medium heat until hot. Add the oil; heat until hot. Add chicken mixture; cook and stir 3 minutes. Add onion; cook and stir 2 minutes or until chicken is no longer pink on outside.

Add the bell pepper, sweet potato and broth; bring to a boil, stirring to scrape up any browned bits from bottom of pan. Reduce heat to low; simmer, covered, 5 minutes. Stir in kale; cook, uncovered, 8 minutes or until chicken is no longer pink in the center and the veggies are tender, stirring occasionally.

Yield: 4 (1 1/4 cup) servings.


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