Moroccan Chicken and Butternut Squash Stew

Dairy-free
Egg-free
Nut-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Weight Management
Dish type
Dinner
Serves
4
Ready in
55 minutes

Ingredients

  • 2 tsp. olive oil
  • 1 lb. boneless, skinless chicken breasts, cut into cubes
  • 1 medium onion, chopped
  • 2 carrots, peeled and chopped
  • 2 garlic cloves, minced
  • 1 tsp. ground cumin
  • 1/2 tsp. ground ginger
  • 1/8 tsp. cayenne or ground red pepper
  • 2 1/2 cups fat-free, low-sodium chicken broth
  • 1 can no-salt-added diced tomatoes, undrained
  • 1/4 cup no-salt-added tomato paste
  • 1 small butternut squash, peeled, seeded and cubed (about 4 cups)
  • 1/2 cup golden raisins
  • 2 tbsp. fresh lime juice
  • 4 tbsp. chopped fresh cilantro
  • 1 tsp. ground cinnamon

Directions

Prep Time
20 minutes
Cook Time
35 minutes
Ready in
55 minutes
  1. Heat oil in a large saucepan over medium-high heat; add chicken. Cook, stirring often, 8 minutes or until browned.
  2. Add onion, carrots and garlic. Cook, stirring often, 5 minutes or until softened. Stir in cumin, ginger, cinnamon and cayenne.
  3. Add broth, tomatoes, tomato paste, squash and raisins. Bring to boiling. Reduce heat to medium-low; simmer, covered, 20 minutes or until squash is tender. Stir in lime juice. Top each serving with 1 tablespoon chopped cilantro.

Nutritional Information

Serving Size
1
Per Serving
Calories 315, Calories Fat 48, Total Fat 5g, Saturated Fat 1g, Cholesterol 62mg, Sodium 412mg, Carbohydrate 41g, Protein 27g
Serving Size1
Calories315
Calories Fat48
Calories (fat) extra15
Total Fat5g
Total Fat (extra)8
Saturated Fat1g
Saturated Fat (extra)6
Cholesterol62mg
Cholesterol (extra)21
Sodium412mg
Sodium (extra)17
Potassium965mg
Carbohydrate41g
Carbohydrate (extra)14
Fiber7g
Fiber (extra)28
Sugars21g
Protein27g
Omega30g
Vitamin A18008IU
Vitamin A (extra)360
Vitamin C39mg
Vitamin C (extra)66
Iron3mg
Iron (extra)19