Spicy Chicken-and-Pumpkin Stew Recipe

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Ingredients

Count

Nutrition

243

Calories

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Ingredients:

Serving

1 1/2 lb skinless, boneless chicken breasts, cut into bite-size pieces
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil, divided
4 cups sliced onion
1 cup chopped red bell pepper
1 tbsp minced peeled fresh ginger
1 tbsp minced seeded jalapeno pepper
2 tsp curry powder
4 garlic cloves, minced
6 cups cubed peeled fresh pumpkin or other winter squash (such as acorn)
1 cup water
1 (14-oz) can light coconut milk
1/4 cup chopped cilantro
5 cups hot cooked long-grain rice

Directions:

Sprinkle chicken with salt and black pepper. Heat 1 teaspoon oil in a Dutch oven over medium heat. Add half of the chicken, and sauté for 8 minutes or until browned. Remove the chicken from pan. Repeat procedure with 1 teaspoon oil and remaining chicken; set aside.
Heat 1 teaspoon oil over medium-high heat. Add onion and next 5 ingredients (onion through garlic); sauté for 2 minutes. Stir in pumpkin, water, and coconut milk; bring to a boil. Reduce heat, and simmer 30 minutes or until pumpkin is tender. Return chicken to pan; cook 10 minutes or until heated. Stir in cilantro; serve over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	242.83 Kcal (1017 kJ)
Calories from fat	46.58 Kcal
		% Daily Value*
Total Fat	5.18g	8%
Cholesterol	40.13mg	13%
Sodium	345.72mg	14%
Potassium	583.58mg	12%
Total Carbs	33.38g	11%
Sugars	4.79g	19%
Dietary Fiber	4.07g	16%
Protein	17.9g	36%
Vitamin C	29.7mg	50%
Vitamin A	0.5mg	16%
Iron	9mg	50%
Calcium	46.3mg	5%

Amount Per 100 g
Calories	72.22 Kcal (302 kJ)
Calories from fat	13.85 Kcal
		% Daily Value*
Total Fat	1.54g	8%
Cholesterol	11.94mg	13%
Sodium	102.82mg	14%
Potassium	173.56mg	12%
Total Carbs	9.93g	11%
Sugars	1.42g	19%
Dietary Fiber	1.21g	16%
Protein	5.32g	36%
Vitamin C	8.8mg	50%
Vitamin A	0.1mg	16%
Iron	2.7mg	50%
Calcium	13.8mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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