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Healthy Chicken Stew with Kale and Potatoes

A really simple rustic style Chicken Stew with Kale and Potatoes. Easy to prepare and quick to cook, perfect comfort food! Recipe adapted from an old Cooking Light Annual Recipes book.

Course Dinner
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 4
Calories 420 kcal
Author Sheena Strain

Ingredients

  • 2 tbsp olive oil divided
  • 1 large onion chopped
  • 4 cloves garlic minced
  • 1/3 cup corn starch, or arrowroot for paleo
  • salt and pepper
  • 1.5 lb boneless skinless chicken thighs cut into small pieces
  • 4 cups gluten free chicken broth
  • 1.5 cups water
  • 2 tbsp Dijon mustard
  • 1 lb small white potatoes halved
  • 5 oz kale, chopped about 8 cups

Instructions

  1. Choose a large heavy bottomed pan for your stew and heat 1 tbsp oil in it. Add the onions to the pan and saute on a medium heat until they soften, it takes about 5 minutes, in the last minute add the crushed garlic cloves. Remove the onions to a plate once they are done.
  2. Place the cornstarch into a bowl and season with 1/4 tsp each of salt and pepper, add the chopped chicken pieces, mix the chicken in with the cornstarch so that it is well coated. Add the remaining oil to the pan and heat to medium high, then cook the chicken until browned, about five minutes or so. You may need to do this in batches so as not to crowd out the pan or you will end up steaming the chicken.
  3. Return the onions to the pan along with the chicken broth, dijon mustard and water. Using a wooden spoon make sure you scrape up all the browned bits of chicken from the base of the pan and into the broth.
  4. Now add the potatoes and cover and simmer for about 30 minutes. Add in the kale and mix it in to the stew, it might seem like a lot but it will cook down pretty quickly. Cover the pan and cook for a further 10 minutes.
  5. Taste and adjust seasoning if needed, serve hot.
  6. SLOW COOKER INSTRUCTIONS
  7. Follow the directions for browning the chicken as above, now add the chicken to your slow cooker and all remaining ingredients except the kale.
  8. Cook it on low for 5 - 6 hours, or high for about 3 - 4. how long it takes will depend on the heat of your slow cooker. Add the kale in the last hour of cooking and cook until it's soft and wilted.
  9. I have two slow cookers and the newer one is hotter on the high and low settings than the older one.
Nutrition Facts
Healthy Chicken Stew with Kale and Potatoes
Amount Per Serving
Calories 420 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Cholesterol 161mg54%
Sodium 1128mg49%
Potassium 1309mg37%
Carbohydrates 31g10%
Fiber 3g13%
Sugar 1g1%
Protein 39g78%
Vitamin A 3580IU72%
Vitamin C 74.9mg91%
Calcium 136mg14%
Iron 6.3mg35%
* Percent Daily Values are based on a 2000 calorie diet.