Tasty chicken and pumpkin stew

This low fat, low calorie healthy chicken stew dish is so easy and quick to make in under 30 minutes.

Serves: 6

Time to make: 30 mins

Ingredients

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spray olive oil

1 onion, chopped

1 clove garlic, chopped

½ teaspoon chilli flakes (or more or less to taste)

2 teaspoons smoked paprika

1 teaspoon ground cumin

1 teaspoon ground coriandercilantroX

1 teaspoon cinnamon

600g boneless skinless chicken thighs, cut into bite-sized pieces

1 granny smith apple, cut into cubes

2 cups, peeled and cubed pumpkin

1 ½ cups salt-reduced chicken or vegetable stock

juice of ½ lemon or lime

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Instructions

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1 Heat a spray of oil in a large non-stick frying pan over medium heat and cook onions and garlic until onion is soft but not browned. Add the spices, stir to combine and cook for another couple of minutes.

2 Add the chicken, apple, pumpkin and stock and bring to the boil. Turn the heat down and simmer, covered, for 15-20 minutes. Remove lid and simmer for 10 minutes more or until sauce has reduced and thickened.

3 Squeeze in lemon or lime juice. Serve with couscous or rice.

Nutrition Info (per serve)

Calories 172 cal

Kilojoules 720 kJ

Protein 21 g

Total fat 6 g

Saturated fat 2 g

Carbohydrates 10 g

Sugar 6 g

Dietary fibre 2 g

Sodium 260 mg

Calcium 40 mg

Iron 2 mg

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.