African-Spiced Chicken Stew

Name: African-Spiced Chicken Stew
Prep time: 10 min
Cook time: 13 min
Total time: 23 min
Cuisine: African
Ingredients: 1 tablespoon canola oil; 1 pound chicken tenders, cut into 1-inch pieces; 3/4 cup frozen chopped onion, thawed; 3 garlic cloves, minced; 1 teaspoon ground cumin; 1/2 teaspoon ground coriander; 1/2 teaspoon cinnamon; 1 (14 1/2-ounce) can fat-free lower-sodium chicken broth; 1 (12-ounce) box frozen squash puree, thawed; 1 cup frozen corn kernels; 3/4 teaspoon salt

1 step

Prep:10minCook:13min

Serving size is 1 1/4 cups. 5 WW points. Onion is optional if you or someone you know is allergic(like my mother is). Tip: Garnish this hearty stew with chopped fresh cilantro and strips of lemon zest.

Updated at: Thu, 17 Aug 2023 09:04:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories256.6 kcal (13%)

Total Fat7.5 g (11%)

Carbs19.2 g (7%)

Sugars1 g (1%)

Protein30 g (60%)

Sodium523.8 mg (26%)

Fiber1.4 g (5%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespooncanola oil

1 poundchicken tenders

cut into 1-inch pieces

¾ cupfrozen chopped onion

thawed

3garlic cloves

minced

1 teaspoonground cumin

½ teaspoonground coriander

½ teaspooncinnamon

1 x 14.5 ouncecan fat-free lower-sodium chicken broth

1 x 12 ouncefrozen squash puree

box, thawed

1 cupfrozen corn kernels

¾ teaspoonsalt

Instructions

Step 1

Heat the oil in a large skillet over high heat. Add the chicken and cook, stirring constantly, until lightly browned, about 5 minutes. Add the onion, garlic, cumin, coriander, and cinnamon. Cook until fragrant, about 1 minute. Add the broth, squash, corn, and salt. Cook, stirring occasionally, until the vegetables are tender, about 6 minutes.