Chicken and pumpkin stew with wild rice

Warm up with a healthy chicken stew dish packed with flavorful vegetables, savory spices, and tender chicken. Perfect for a rainy spring day.

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Ingredients

8 skinless, boneless chicken thighs (about 2 pounds)
2 teaspoons of extra virgin olive oil
4 medium carrots, cut into 1/2-inch pieces
6 celery stalks, cut into 1/2-inch pieces
3 cloves of garlic, minced
1 white onion, diced
1 tablespoon of dried oregano
2 teaspoons ground cumin
Kosher salt, optional
1/2 teaspoon freshly ground pepper
2 pounds butternut squash, cut into 1-inch pieces
1 cup wild rice, well washed and drained
2 quarts fat-free, low-sodium chicken stock
1 bunch scallions, white parts and 2 inches green, chopped
10 sprigs of fresh coriander, finely chopped

Indications

  1. Remove all visible fat from the chicken. Wash and dry. Aside.
  2. In a Dutch oven, heat the oil over medium heat. Add the carrots, celery, garlic and onion. Sauté until vegetables are softened but not browned, 5 to 6 minutes. Add the oregano, cumin, salt (if using) and pepper. Cook for another 3 to 4 minutes.
  3. Add the chicken to the pot along with the squash and rice. Stir gently. Pour in the chicken stock, making sure it covers all the pieces. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and simmer for about 1 hour, until the vegetables and rice are tender.
  4. Meanwhile, combine the scallions and cilantro.
  5. Ladle stew into 8 shallow bowls, sprinkle with chives and cilantro.
  6. You can freeze any leftover stew.

Nutritional information (per serving)

Makes 8 servings

Calories: 270
Fat: 5g
Saturated fats: 1 g
Sodium: 580 mg
Proteins: 23 g
Carbohydrates: 35 g
Sugars: 0 g
Dietary fiber: 7 g

Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

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