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HIGH DESERT NATUROPATHIC CARE
Deborah M. Keller, ND, LM, CPM 2019 Galisteo St., Suite E2, Santa Fe, NM 87505 Tel: 505/670-9042 |
4 tsp olive oil, divided
2 cups sliced leek
4 garlic cloves, minced
1/3 cup all–purpose flour (about 1 ½ ounces)
1 pound boneless skinless chicken thighs, cut into bite-sized pieces
½ pound boneless skinless chicken breast, cut into bite-sized pieces
½ tsp salt, divided
½ tsp freshly ground black pepper, divided
1 cup dry white wine
3 cups fat free, less-sodium chicken broth, divided
1 Tbs all-purpose flour
1 ½ cups water
2 Tbs Dijon mustard
2 cups (½ inch) cubed peeled potatoes (about one pound)
8 cups loosely packed torn kale (about 5 ounces)
Crushed red pepper (optional)
1. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add leek; sauté 6 min. or until tender and golden brown.
Add garlic; sauté one minute. Spoon leek mixture into a large bowl.
2. Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off the excess. Heat remaining 1
tablespoon oil in a pan over medium-high heat. Add half of chicken mixture, sprinkle with 1/8 teaspoon salt and 1/8
teaspoon black pepper. Cook 6 minutes, browning on all sides. Add browned chicken to leek mixture. Repeat procedure
with remaining chicken mixture, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
3. Add wine to pan, scraping pan to loosen browned bits. Combine 1 cup broth and one tablespoon flour, stirring with a
whisk until smooth. Add broth mixture, remaining 2 cups broth, water, and mustard to pan; bring to a boil. Stir in chicken
mixture, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper. Cover, reduce heat, and simmer 30 minutes.
4. Stir in potato. Cover and simmer 30 minutes or until potato is tender. Stir in kale, cover and simmer 10 minutes.
Garnish with crushed red pepper, if desires. Yield: 6 servings (serving size 1 ½ cups).
Calories: 324 (22% from fat); Fat 7.9g (sat: 1.5g, mono: 3.5g, poly: 1.7g); Protein 30g; Carb: 33.7g; Fiber: 5g; Chol: 85mg; Iron: 4.6mg; Sodium: 659mg: Calcium: 180mg