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 courgettes, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 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 coriander, to garnish
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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.
Variations
Make it gluten free: Check ground spices and stock are gluten free.
Make it vegan: Use Sunfed Chicken Free Chicken or cubed tofu instead of the chicken breast.
Nutrition Info (per serve)
-
Calories 575cal
-
Kilojoules 2410kJ
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Protein 32g
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Total fat 24g
-
–Saturated fat 4g
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Carbohydrates 55g
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–Sugars 9g
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Dietary fibre 10g
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Sodium 470mg
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Calcium 110mg
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Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
