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Chicken Stew with Pumpkin and Kale

Posted Nov 18 2010 8:51am
Ingredients:

1 onion
1 chipotle pepper
3 cloves of garlic minced
1 bunch of Kale
1 can of tomatoes
1 pie pumpkin
dark chicken
2 tsp. cumin


Prep:
Peel and dice pumpkin. Dice it about 1 1/2 in. - 2 in. chunks. Throw in oven to roast at 400 degrees.  When it's fork tender it's done (Estimated 10-15 min.)


Method:
Coat pan with olive oil and get it hot.  When it's hot, place in chicken and brown.  Once brown add onions, garlic, chipotle.  Cook until onions brown.  Add cumin.  Cook for another minute.   Then add your canned tomatoes.  Use 5 of them and crush as you place them in the pan.   Season with salt and pepper.  Then, add cup of water and kale on top.  Cover and simmer on low for 15 minutes.  When 15 minutes are up, give it a good stir to mix everything.  Cover again and simmer until chicken is nice and tender.  Approx 30 minutes.  When everything's good to go, stir in roasted pumpkin.  Enjoy!

Nutrition Facts:Calories: 118
Fat: 2.2 g
Carbs: 15.5 g
Fiber: 4.1 g
Protein: 11.3 g

Why is it healthy? I chose to concentrate on the pumpkin in this meal.  This is a great item to use during the fall since it's in season (plus, I need to practice what I preach!).  One main component the pumpkin has is potassium.  For a cup of pumpkin, you can get an OUTRAGEOUS 564 mg of potassium.  Say what?  That's more than a banana!  Considering the advantages of potassium, I wouldn't feel guilty eating this.  When your body gets the potassium it needs, studies have shown it lowers your risk of stroke.  On top of that, it's a great food for you exercise junkies. Potassium has positive associations with bone mineral density.So if you're not getting the proper amount of potassium, you are more likely to get muscle cramps after a workout.  There are so many more benefits to this tasty vegetable, but I don't want to bore you, so I'll just have to come up with another meal using it to tell you more!  Keeps you wanting to tune in as well, right ;)


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