Chicken and Pumpkin Stew

 

A beautifully easy slow cooker meal, perfect for those colder months. I found this online and modified it, adding extra broccoli and beans to as well as serving it with a 1/3 cup of rice.

Makes 8 serves  

800kJ and 20g of protein, 6g Carbs (without rice) per serve

  

Ingredients: 

1 tsp olive oil (to fry)

1 onion, chopped

2-3 cloves of garlic, chopped

1 tsp chili flakes (to taste)

4 tsp smoked paprika

2 tsp ground cumin

2 tsp ground coriander

2 tsp cinnamon

600g boneless, skinless chicken thighs, cut into bite size pieces

1 green apple, cut into cubes

2 cups of peeled and cubed pumpkin

1 and a half cups of salt-reduced chicken or vegetable stock

Juice of half a lemon (or lime in a pinch)

  

This can be cooked in a slow cooker or in a large pan on the stove. Changes are in step 3.

  

1. Heat oil and fry onions and garlic over med heat until onion becomes translucent. When this happens add the spices and cook for a minute until the spices brown but don't burn

2. Add chicken and brown

3. Either add the fried ingredients and rest of the ingredients to a slow cooker and cook on high for two hours on on low for four to five

or

3. Add the apple, pumpkin and stock to the frying pan and bring to the boil. Turn down the heat and simmer with the lid on for 20-30 mins.

4. Remove the lid and simmer for 15 minutes more until the sauce thickens to however thick you like it! Stir in the lemon juice before serving with rice.

  

Enjoy!

 

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