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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 105.1
  • Total Fat: 5.5 g
  • Cholesterol: 29.2 mg
  • Sodium: 34.2 mg
  • Total Carbs: 2.8 g
  • Dietary Fiber: 0.4 g
  • Protein: 10.8 g

View full nutritional breakdown of Pumpkin seeds stew calories by ingredient
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Pumpkin seeds stew

Submitted by: ZEE963

Introduction

This takes a bit of time to prepare, but it is worth the effort in the long run. Moreover the time spent serves to burn some calories. This takes a bit of time to prepare, but it is worth the effort in the long run. Moreover the time spent serves to burn some calories.
Number of Servings: 15

Ingredients

    Pumpkin seeds, 0.175 cup
    Amaranth leaves, 4 serving
    Red Ripe Tomatoes, 50 grams
    Onions, raw, 1 large
    *Hot Chili Peppers, 4 pepper
    Chicken Breast, no skin, 300 grams
    Mackerel (fish), 4 fillet
    Palm Oil, 1 tbsp
    Garlic, 3 cloves
    Maggi beer low sodium stock

Directions

Lightly roast the pumpkin seeds and mill into a powder
Blanch the amaranth leaves
Cut the chicken breasts and fish fillets into bite size
Chop the onion into fine piece, and blend the tomatoes and chilli.
In sauce pan slightly heat the palm oil. Lightly fry the onion, garlic, chicken and blended tomatoes for between five to seven minutes. Add the pumpkin seed powder, stir for about one minute. Pour three and a half cups of water and Maggi low sodium stock into the mixture. Allow to boil for about six minutes. Into the broth, add the fish bits and the blanched amaranth leaves. Allow to cook for another minute.
Serve with Acha pap.

Serving Size: Make for 14 servings

Number of Servings: 15

Recipe submitted by SparkPeople user ZEE963.






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