Cheesy Bean, Pumpkin & Chicken Stew.
- Number of Servings: 4
Ingredients
250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces olive oil cooking spray 1 red onion, halved, thinly sliced 1 garlic clove, crushed 1 teaspoon Middle Eastern or Italian spice blend 2 tablespoons tomato paste 400g can diced tomatoes 1 zucchini, diced 1 red capsicum, cut into 2cm pieces 150g button mushrooms, thickly sliced 80g baby spinach400g can cannellini beans, rinsed, drained 400g poached skinless chicken breast, cut into cubes1/2 cup basil leaves, shredded 50g grated extra-light cheddar cheese 50g grated vintage cheese
Wash pumpkin and place, with water clinging, on a microwave-safe plate. Cover and microwave for 3 minutes or until almost tender. Drain.
Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add zucchini, capsicum mushrooms, garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.
Add tomato paste and tomatoes. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.
Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Add baby spinach and stir until wilted. Stir in chicken and basil and season with salt and pepper.
Preheat grill on medium-high heat. Spoon bean mixture into four 2-cup capacity, heatproof bowls (or one large dish). Sprinkle with cheeses. Grill for 2 to 3 minutes or until cheese has melted.
* For a vegetarian version, leave out the chicken breast.
Serving Size: Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user IXXNAY.
Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add zucchini, capsicum mushrooms, garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.
Add tomato paste and tomatoes. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.
Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Add baby spinach and stir until wilted. Stir in chicken and basil and season with salt and pepper.
Preheat grill on medium-high heat. Spoon bean mixture into four 2-cup capacity, heatproof bowls (or one large dish). Sprinkle with cheeses. Grill for 2 to 3 minutes or until cheese has melted.
* For a vegetarian version, leave out the chicken breast.
Serving Size: Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user IXXNAY.
Nutritional Info Amount Per Serving
- Calories: 337.0
- Total Fat: 8.2 g
- Cholesterol: 58.0 mg
- Sodium: 650.7 mg
- Total Carbs: 27.5 g
- Dietary Fiber: 7.7 g
- Protein: 38.0 g
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