Chicken and Rice Avgolemono
INGREDIENTS:
1 ts Corn oil 3 c Chicken broth
3 oz Chicken breast; diced 1 c Chopped plum tomatoes
3 oz Chicken thigh; diced 1 c Fresh pumpkin* (or rutabaga)
1 c Chopped onion 4 oz Diced, pared sweet potato
1/2 c Chopped celery 1/2 c Corn kernels
1/2 c Diced red bell pepper -- fresh or frozen
1 ts -Minced jalapeno, or up to.. 2 tb Minced cilantro or parsley
3 ts Minced jalapeno 2 c Cooked white rice
2 ts Ground cumin
1 ts Corn oil 3 c Chicken broth
3 oz Chicken breast; diced 1 c Chopped plum tomatoes
3 oz Chicken thigh; diced 1 c Fresh pumpkin* (or rutabaga)
1 c Chopped onion 4 oz Diced, pared sweet potato
1/2 c Chopped celery 1/2 c Corn kernels
1/2 c Diced red bell pepper -- fresh or frozen
1 ts -Minced jalapeno, or up to.. 2 tb Minced cilantro or parsley
3 ts Minced jalapeno 2 c Cooked white rice
2 ts Ground cumin
"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: * 1/4 FA, 2 V, 1 P, 1-1/2 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.
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: * 1/4 FA, 2 V, 1 P, 1-1/2 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.