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.
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.
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.
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.
Taste and adjust seasoning if needed, serve hot.
SLOW COOKER INSTRUCTIONS
Follow the directions for browning the chicken as above, now add the chicken to your slow cooker and all remaining ingredients except the kale.
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.
I have two slow cookers and the newer one is hotter on the high and low settings than the older one.
Healthy Chicken Stew with Kale and Potatoes
Amount Per Serving
Calories 420Calories from Fat 135
% Daily Value*
Saturated Fat 2g13%
Vitamin A 3580IU72%
Vitamin C 74.9mg91%
* Percent Daily Values are based on a 2000 calorie diet.