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lunchketoFrench Basque

Poulet Basquaise with Braised Kale

A hearty lunch featuring Poulet Basquaise, a vibrant French Basque chicken stew with peppers and tomatoes, paired with nutrient-dense braised kale for a fiber-rich, low-GI complement.

Poulet Basquaise with Braised Kale

Instructions

1
Brown the Chicken
searing

Season chicken thighs generously with salt and pepper; heat olive oil in a Dutch oven over medium-high heat at approximately 180°C and brown skin-side down for 5 minutes until deeply golden; flip and brown for 2 minutes more, then remove to a plate.

💡 Avoid moving the chicken once it hits the pan to ensure a golden crust forms through undisturbed contact.
2
Prep and Start Kale
sautéing

While chicken rests, heat olive oil in a large skillet over medium heat at 160°C; add sliced garlic and sauté for 1 minute until fragrant; stir in chopped kale and cook for 3 minutes until slightly wilted, then add vegetable broth and reduce heat to low to simmer.

💡 Remove tough kale stems before chopping to ensure a tender texture during braising.
3
Soften the Vegetables for Stew
sautéing

In the same Dutch oven used for chicken, cook sliced onion and peppers over medium heat at 160°C for 8–10 minutes until softened and lightly colored; add sliced garlic and espelette pepper, cooking for 1 minute until aromatic.

💡 Retain the fond from the chicken in the pot as it forms the flavor foundation for the stew.
4
Begin Braising Chicken
braising

Pour white wine into the Dutch oven with vegetables, scraping up the fond from the bottom; stir in crushed tomatoes, season with salt and pepper, then nestle the chicken back in skin-side up; cover and braise in the oven at 160°C for 45 minutes, removing the lid for the last 10 minutes to crisp the skin.

💡 Keep the chicken skin above the liquid line during braising to ensure it crisps rather than becoming soggy.
5
Continue Braising Kale
braising

Continue simmering the kale on low heat at approximately 100°C for 40 minutes, stirring occasionally, until tender and the broth is mostly absorbed; if it dries out, add a splash more broth to maintain moisture.

💡 Taste the kale halfway through to adjust seasoning if needed, as it can absorb flavors over time.
6
Final Touches and Garnish
garnishing

Remove the Dutch oven from the oven after braising; scatter fresh basil leaves over the Poulet Basquaise for a burst of color and aroma.

💡 This dish tastes even better the next day as the flavors deepen overnight, so consider making extra for leftovers.
7
Finish Kale
finishing

Check the kale for tenderness after simmering; if ready, remove from heat and let it rest for 2 minutes to settle the flavors before serving.

💡 Squeeze a bit of lemon over the kale just before plating for a bright, fresh note that complements the stew.
Prep Time
15 Min
Cook Time
60 Min
Per Serving
712kcal
Protein30%
Carbs14%
Fat56%
Glycemic Load
13.3 (Medium)
Nutrition Information
Energy712 kcal · 36%
Protein47 g · 94%
Carbohydrates22 g · 7%
Carbs (absorbed)19 g · 7%
Dietary Fiber3 g · 12%
Fat39 g · 56%
Saturated Fat10.5 g · 53%
Monounsaturated Fat19.5 g · 78%
Polyunsaturated Fat5.5 g · 50%
Trans Fat0 g · 0%
Cholesterol130 mg · 43%
Sodium1875 mg · 94%
Potassium710 mg · 20%
Calcium130 mg · 13%
Magnesium42 mg · 11%
Phosphorus370 mg · 53%
Iron4.6 mg · 33%
Zinc4.2 mg · 42%
Copper0.21 mg · 21%
Selenium42 µg · 76%
Iodine2.1 µg · 1%
Vitamin C84 mg · 105%
Vitamin A810 µg · 101%
Vitamin D0.70 µg · 3%
Vitamin E4.5 mg · 38%
Vitamin K420 µg · 560%
Vitamin B10.28 mg · 25%
Vitamin B20.42 mg · 30%
Vitamin B60.56 mg · 40%
Vitamin B120.70 µg · 28%
Folate210 µg · 105%
Niacin7.1 mg · 44%
Biotin7 µg · 14%
Pantothenic Acid1.1 mg · 19%
Salt Equivalent4.8 g · 79%

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Poulet Basquaise with Braised Kale | MintyFit