Yield: 4 servings
|1 teaspoon||Corn oil|
|3 ounces||Chicken breast; diced|
|3 ounces||Chicken thigh; diced|
|1 cup||Chopped onion|
|½ cup||Chopped celery|
|½ cup||Diced red bell pepper Minced jalapeno, or up to..|
|3 teaspoons||Minced jalapeno|
|2 teaspoons||Ground cumin|
|3 cups||Chicken broth|
|1 cup||Chopped plum tomatoes|
|1 cup||Fresh pumpkin* (or rutabaga)|
|4 ounces||Diced, pared sweet potato|
|½ cup||Corn kernels fresh or frozen|
|2 tablespoons||Minced cilantro or parsley|
|2 cups||Cooked white rice|
"There are many versions of this stew-soup in Central and South America. Scented with cumin, it makes a hearty supper on a chilly winter night."
In a medium nonstick saucepan, heat the oil over medium high heat.
Add chicken; cook, turning frequently, until lightly browned on all sides. Remove chicken; set aside.
Add onion; cook until golden. Add celery, bell pepper, jalapeno and cumin; cook, stirring, for 3 minutes.
Add broth, tomatoes, pumpkin and sweet potato; bring to a boil, reduce heat, cover and simmer until sweet potato is tender. Add reserved chicken and corn; simmer 10 minutes longer.
Sprinkle with cilantro and serve with rice.
Each serving provides: * ¼ FA, 2 V, 1 P, 1-½ B, 15 C Per serving: * 305 cal, 16 g pro, 50 g car, * 4 g fat: 1 g poly, 1 g mono, 1 g sat * 102 mg sod, 30 mg chol *Note: For best flavor, use small sugar pumpkins (about 2-3 pounds).
Cut in half, remove seeds and string with a large spoon, peel and dice. Or you can bake the pumpkin whole in a roasting pan at 375 F for about 1 hour, or until it can be easily pierced with a knife.
Allow to cool; remove seeds and string, and scoop out flesh with a spoon. You may use prebaked or canned pumpkin in this recipe too.
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board) Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias