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Spicy Chicken And Squash Stew

on October 29 | in Healthy Recipes | by | with No Comments

A green salad and some crusty bread is all that’s needed for a delicious supper, but there’s enough sauce to have rice as part of the menu.

Preparation Time: Cooking Time: Servings: 6

Ingredients

  • tbsp (30 ml) paprika
  • tsp (5 ml) dried thyme and dry mustard (each)
  • 1⁄2 tsp (2 ml) cayenne and ground cloves (each)
  • 1⁄4 tsp (1 ml) Salt and pepper (each)
  • 4 chicken legs (separated into thighs and drumsticks)
  • tbsp (15 ml) vegetable oil
  • 2 Ontario Onions (sliced)
  • 2 cloves Ontario Garlic (minced)
  • tbsp (15 ml) fresh gingerroot minced (or 1 tsp powdered ginger)
  • 1 can tomatoes (chopped)
  • tbsp (30 ml) packed brown sugar and soy sauce (each)
  • 1 Ontario butternut squash (peeled and coarsely chopped, 7 cups)
  • tbsp (15 ml) cornstarch
  • fresh parsley (chopped)

Preparation

In large bowl, combine paprika, thyme, mustard, cayenne, cloves, salt and pepper; add chicken and roll to coat well. In large deep skillet or shallow saucepan, heat oil over medium heat; brown chicken well, in batches, removing to plate.
Pour off all but 2 tbsp (25 mL) drippings from pan. Add onions, garlic, ginger and any remaining spices in bowl; cook, stirring, for 5 minutes. Stir in tomatoes, 1/2 cup (125 mL) water, brown sugar and soy sauce. Bring to boil, scraping up any brown bits from bottom of pan.
Return chicken and any juices to pan; add squash. Reduce heat, cover and simmer for about 35 minutes or until squash is tender and juices run clear when chicken thigh is pierced.
Dissolve cornstarch in 2 tbsp (25 mL) cold water; stir into stew and cook, stirring, until thickened. Taste and add more salt and pepper if needed. Serve sprinkled with parsley.

Nutrients per serving

  • Protein: 33.0 grams
  • Fat: 18.0 grams
  • Carbohydrates: 33.5 grams
  • Calories: 428
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