Wellness Wednesdays: Chicken and Pumpkin Stew

WELCOME back or WELCOME for the first time to our Wellness Wednesday program! Every Wednesday, October through mid-November, we will be sharing recipes to incorporate into your fall menu. These recipes will include multiple plant-based nutrients and lean animal protein ingredients. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program will inspire you to improve your health and wellness through diet!

Ingredients:
• Approximately 1.5 lbs (20 -24 oz) chicken breast, boneless/skinless cut into bite size pieces
• 2 cups, peeled and cubed pumpkin
• 1 yellow onion, chopped
• 1 garlic clove, minced
• 1 granny smith apple, cut into cubes
• Juice of ½ lime
• 1 tbsp of olive oil
• 1 ½ cups low sodium vegetable stock
• ½ tsp crushed red pepper flakes (more or less to taste)
• 2 tsp paprika
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp cinnamon

Directions: Heat olive oil over medium heat in a large pot. Sauté onions and garlic until soft but not browned. Add seasonings and mix well. Add chicken, apple, pumpkin and vegetable stock. Increase heat slightly and bring stew to a boil. Once boiling, turn heat down and simmer, covered for 15 -20 minutes. Remove lid and allow dish to simmer for an additional 10 more minutes. Squeeze fresh lime juice into stew, mix and enjoy!

Recipe Notes: Leftovers should be stored covered in the refrigerator and eaten within 3-4 days.

Additional Ingredient Suggestions: Serve with brown rice or couscous
Substitution Ingredient Suggestions: Sweet potatoes or butternut squash in place of pumpkin

Nutrient analysis per 1 serving (1½ cups) 237 calories, 35g protein, 6g fat, 3g monounsaturated fat, 1.18g polyunsaturated fat, 12g carbohydrates, 2.45g fiber, 320mg sodium, 53 mg magnesium

This recipe yields about 6 servings at 1½ cups per serving and originated from
healthyfood.com/healthy-recipes/tasty-chicken-and-pumpkin-stew.

Grocery Shopping List
Using a QR code with your smartphone:
1. Open the camera app from the home screen, Control Center or lock screen.
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Ingredient Spotlight Resources: Pumpkin
Click the links below for helpful nutrition resources on recipe ingredients.

All About Pumpkins

Pumpkin and Cancer Protection

Four Fall Foods for Your Family

Recipe Corner: Roasted acorn squash and pumpkin overnight oats

Recipe Corner: Pumpkin and cider treats

Next week's recipe: Mediterranean fish stew

Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am-12 pm, at North Hospital on the downtown MCV campus.

Visit Allie's blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to alliene.farley@vcuhealth.org.

(804) 828-8478 | Ask Massey | massey.vcu.edu