Chicken, Sweet Potato and Kale Stew

Chicken thighs are perfect for this quick stew because the dark meat stays moist and tender during cooking, and its deeper flavor provides nice contrast to the sweet potatoes. Serve this colorful, hearty stew with a tossed green salad.

1 lb. boneless skinless chicken thighs, cut into 1-inch pieces
2 tablespoons all-purpose flour
1 1/2 teaspoons dried thyme
1/2 teaspoon salt
1/8 to 1/4 teaspoon cayenne pepper
2 teaspoons olive oil
1 small sweet onion, chopped
1 red or yellow bell pepper, cut into 3/4-inch pieces
1 large sweet potato, peeled, coarsely chopped (2 cups)
1 1/2 cups lower-sodium chicken broth
3 cups packed coarsely chopped kale or Swiss chard

1. Toss chicken, flour, thyme, salt and cayenne pepper in medium bowl until chicken is coated.

2. Heat large saucepan over medium heat until hot. Add oil; heat until hot. Add chicken mixture; cook and stir 3 minutes. Add onion; cook and stir 2 minutes or until chicken is no longer pink on outside.

3. Add bell pepper, sweet potato and broth; bring to a boil, stirring to scrape up any browned bits from bottom of pan. Reduce heat to low; simmer, covered, 5 minutes. Stir in kale; cook, uncovered, 8 minutes or until chicken is no longer pink in center and vegetables are tender, stirring occasionally.

4 (1 1/4-cup) servings

PER SERVING: 290 calories, 11.5 g total fat (3 g saturated fat), 27.5 g protein, 18 g carbohydrate, 70 mg cholesterol, 590 mg sodium, 3.5 g fiber

Find another recipe for chunky stew starring chicken here.


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