Spicy peanut chicken and pumpkin stew

This is a really tasty, hearty dish that satisfies meat-lovers and meat-free eaters alike.

Serves: 4
Time to make: 30 mins

Ingredients

1 cup brown rice
spray oil
2 spring onions, sliced
2 cloves garlic, chopped
5cm piece ginger, finely chopped
300g chicken breast, thinly sliced
2 cups chopped pumpkin
2 courgetteszucchini, summer squashX, chopped
1 teaspoon ground cumin
1 teaspoon ground coriandercilantroX
1 teaspoon smoked paprika
¼ teaspoon cayenne pepper
1 fresh chilli or 1 teaspoon chilli flakes
400g can no-added salt diced tomatoes
2 cups reduced-salt vegetable stock
¹/³ cup peanut butter
1 lemon or lime, juice and zest
4 cups baby spinach or kale
3 tablespoons chopped peanuts, to garnish
½ cup fresh coriandercilantroX, to garnish

Instructions

1 Cook rice according to packet instructions.

2 Spray a large pan with oil and set over a medium-high heat. Add spring onions, garlic and ginger and cook, stirring, for 1 minute. Add chicken and cook, stirring, for 4 5 minutes, until browned. Remove from pan and set aside.

3 Spray pan with oil again and add pumpkin and courgette. Stir-fry for 5 minutes. Add spices, tomatoes and stock and bring to a simmer.

4 In a small bowl, mix peanut butter with a little hot water to thin down. Add to stew and cook, stirring, for 2-3 minutes. Add chicken back to pan, along with spinach, lemon zest and juice, and cook until leaves are wilted.

5 Serve stew with rice, garnished with peanuts and coriander.

Nutrition Info (per serve)

Kilojoules 2410kJ

Calories 575cal

Protein 32g

Total fat 24g

–Saturated fat 4g

Carbohydrates 55g

–Sugars 9g

Dietary fibre 10g

Sodium 470mg

Calcium 110mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.