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
Total cost: $14.70 / $2.45 per serve
(at time of publication)
Ingredients
- 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 coriander
- 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
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 172cal
-
Kilojoules 720kJ
-
Protein 21g
-
Total fat 6g
-
–Saturated fat 2g
-
Carbohydrates 10g
-
–Sugars 6g
-
Dietary fibre 2g
-
Sodium 260mg
-
Calcium 40mg
-
Iron 2mg
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.
