CHICKEN AND KALE STEW WITH CHILI YO­GURT

Hands-on time: 30 min­utes To­tal time: 30 min­utes Makes: 6 serv­ings

Canadian Living Comfort Food - - Soups & Stews -

Chili pep­per and fresh gin­ger give this hearty main a spicy kick. Serve the stew with slices of crusty bread for dip­ping.

Stew:

1 tsp olive oil

2½ cups 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

Gar­nish:

length­wise and seeded

1 tbsp minced peeled fresh gin­ger

1 pkg (900 ml) sodium-re­duced chicken broth

½ tsp each dried sage and dried thyme

½ tsp pep­per

¼ tsp salt

450 g bone­less skin­less chicken breasts, cubed

4 cups chopped stemmed kale

½ cup frozen corn

1 tsp lemon juice

2 tbsp corn­starch

Chili Yo­gurt:

⅓ cup 2% plain Greek yo­gurt

1 tbsp chopped fresh chives

½ tsp lemon juice

2 tbsp sun­flower seeds, toasted

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 stew; 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 wa­ter; stir into stew. Bring to boil; cook, stir­ring, un­til thick­ened, about 1 minute. La­dle stew into serv­ing bowls.

Chili Yo­gurt: Stir to­gether yo­gurt, chives, lemon juice and re­served chili pep­per; dol­lop over stew.

Gar­nish: Sprin­kle with sun­flower seeds.

PER SERV­ING: about 195 cal, 23 g pro, 4 g to­tal fat (1 g sat. fat), 18 g carb (3 g di­etary fi­bre, 4 g sugar), 44 mg chol, 532 mg sodium, 588 mg potas­sium. % RD I: 8% cal­cium, 11% iron, 94% vit A, 50% vit C, 15% fo­late.

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