Chicken stew hits the pot

Hearty and nourishing, a stew is the perfect antidote to winter’s chill. By definition, it’s a versatile one-pot meal, the quintessential comfort food.

A feature in Cooking Light magazine’s January-February issue develops this theme. Advice and recipes back up the reassuring claim that, along with all their other virtues, stews are simple to make. Success depends on following a few simple steps the magazine lists.

First, use the right equipment – a Dutch oven, a large pan with a tight-fitting lid; choose the right cuts of meat, not too lean; saute aromatics, such as onion or garlic, until they’re golden brown, then remove them from the pan; dredge the meat in flour and shake off the excess; brown the meat to make a crust and to leave browned bits to scrape up from the pan for flavor; simmer over low heat to make sure the meat gets tender; add vegetables after the meat has cooked for a while so they don’t get overcooked.

You might choose to get started with this satisfying chicken stew, a combination of boneless, skinless thighs and breasts that provide both meaty richness and pleasantly firm texture, respectively.

Dijon Chicken Stew with Potatoes and Kale

4 teaspoons olive oil

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-sized pieces

1/2 pound skinless, boneless chicken breast, cut into bite-sized pieces

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 cup dry white wine

3 cups fat-free, less-sodium chicken broth

1 tablespoon all-purpose flour

1 1/2 cups water

2 tablespoons Dijon mustard

2 cups ( 1/2 -inch) cubed peeled white potato (about 1 pound)

8 cups loosely packed torn kale (about 5 ounces)

Crushed red pepper (optional)

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add leek; sauté 6 minutes, or until tender and golden brown. Add garlic; saute 1 minute. Spoon leek mixture into a large bowl.

Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in 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 black pepper.

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 broth, water and mustard to pan; bring to a boil. Stir in chicken mixture, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper. Cover; reduce heat and simmer 30 minutes.

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 desired.

Yield: 6 servings (serving size 1 1/2 cups).

Nutrition information per serving: 324 calories, 7.9 grams fat (1.5 grams saturated, 22 percent fat calories), 30.9 grams protein, 33.7 grams carbohydrate, 85 milligrams cholesterol, 5 grams dietary fiber, 659 milligrams sodium.