Spicy Chicken-and-Pumpkin Stew

prep time:: 10 min
total time:: 40 min

Makes 10 servings (serving size: 1 cup stew and 1/2 cup rice)

Kim Franklin

ingredients

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

directions

1
Sprinkle chicken with salt and black pepper. Heat 1 teaspoon oil in a Dutch oven over medium
2
heat. Add half of the chicken, and sauté for 8 minutes or until browned. Remove the chicken
3
from pan. Repeat procedure with 1 teaspoon oil and remaining chicken; set aside.
4
Heat 1 teaspoon oil over medium-high heat. Add onion and next 5 ingredients (onion through
5
garlic); sauté for 2 minutes. Stir in pumpkin, water, and coconut milk; bring to a boil. Reduce
6
heat, and simmer 30 minutes or until pumpkin is tender. Return chicken to pan; cook 10
7
minutes or until heated. Stir in cilantro; serve over rice.

notes

CALORIES 267 (16% from fat); FAT 4.7g (sat 2.4g,mono 1.4g,poly 0.4g); IRON 2.8mg; CHOLESTEROL 39mg; CALCIUM 50mg; CARBOHYDRATE 36.4g; SODIUM 181mg; PROTEIN 19.3g; FIBER 2.6g

Source: Kim Franklin