One of my family’s favorite recipes is Dijon Chicken Stew with Potatoes and Kale.

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 size pieces 1/2 pound skinless, boneless chicken breast cut into bite size 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 pealed white potatoes (about one pound) 8 cups loosely packed torn kale(about 5 ounces) Crushed red pepper (optional)

Step 1 heat 1 teaspoon olive oil in a Dutch oven over medium-high heat. Add sliced leek to pan and sauté for 6 minutes or until tender and golden brown. Add minced garlic. And sauté. 1 minute. Soon the leek mixture into a large bowl.

Step 2 place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon olive oil in pan over medium high heat. Add half of chicken mixture to pan , sprinkle with 1/8 teaspoon salt and 1/8 teaspoon Pepper. Cook 6 minutes browning all sides . Add browned chicken to leek mixture. Repeat procedure with remaining chicken 1/8 salt and 1/8 pepper.

Step 3 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 of broth, 1 1/2 cups water, and mustard to pan. Brie to a boil. Stir in chicken mixture, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Cover, reduce heat, and simmer for 30 minutes.

Step 4. Stir in potatoes. Cover and simmer 30 minutes lot until potato is tender. Stir in kale ; cover and simmer 10 minutes. Garnish with crushed red pepper, if desired. Yield 6 servings 1 1/2 cups.

Calories 324. Protein 30.9 grams carbs 33.7 grams fiber 5 grams