Tuesday, November 3, 2009

Spicy Chicken and Pumpkin Stew

From Cooking Light

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

1 1/2 pounds skinless, boneless chicken breasts, cut into bite-size pieces
1/2 tsp salt
1/4 tsp black pepper
1 Tbsp olive oil, divided
4 cups sliced onion
1 cup chopped red bell pepper
1 Tbsp minced peeled fresh ginger (or 1 t ground dried ginger)
1 Tbsp minced seeded jalapeno pepper (or 1/4 tsp pepper flakes)
2 tsp curry powder
dash of allspice
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

1. Sprinkle chicken with salt and black pepper. Heat 1 tsp oil in a Dutch oven over medium heat. Add half of the chicken, and sauté for 8 minutes or until browned. Remove the chicken from pan. Repeat procedure with 1 tsp oil and remaining chicken; set aside.

2. Heat 1 tsp oil over medium-high heat. Add onion and next 5 ingredients (onion through garlic); sauté for 2 minutes.

3. Stir in pumpkin, water, and coconut milk; bring to a boil. Reduce heat, and simmer 30 minutes or until pumpkin is tender.

4. Return chicken to pan; cook 10 minutes or until heated. Stir in cilantro; serve over rice.

Nutritional Information
Calories: 267 (16% from fat)
Fat: 4.7g (sat 2.4g,mono 1.4g,poly 0.4g)
Protein: 19.3g
Fiber: 2.6g

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