CHICKEN AND KALE STEW WITH CHILI YOGURT
Hands-on time: 30 minutes Total time: 30 minutes Makes: 6 servings
Chili pepper and fresh ginger give this hearty main a spicy kick. Serve the stew with slices of crusty bread for dipping.
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
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
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.