Chilean Chicken Stew With Pumpkin and Wild Rice Recipe

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Chilean Chicken Stew With Pumpkin and Wild Rice
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Ingredients:

Directions:

  1. Heat the oil in a large pot. Add the carrots, celery and coarsely chopped onion and cook over moderate heat, stirring often, until the vegetables are softened but not browned, about 10 minutes. Add the garlic, cumin and oregano and cook, stirring, until fragrant, about 4 minutes.
  2. Spoon half the vegetables into another large pot. Divide the chicken legs and breasts, the squash, potatoes and wild rice between the pots and pour 2 quarts of the stock into each pot. Season well with salt and pepper. Add enough water to just cover the chicken and vegetables and bring to a boil. Simmer over moderately low heat until the vegetables and rice are tender and the chicken is cooked through, about 1 1/4 hours. Season with salt and pepper.
  3. In a small strainer, rinse the minced onion. Transfer the onion to a kitchen towel and squeeze dry. In a small bowl, combine the onion with the cilantro.
  4. Ladle the chicken stew into deep bowls. Sprinkle with the onion-cilantro mixture and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1323.58 Kcal (5542 kJ)
Calories from fat 568.53 Kcal
% Daily Value*
Total Fat 63.17g 97%
Cholesterol 326.79mg 109%
Sodium 1353.31mg 56%
Potassium 2302.75mg 49%
Total Carbs 107.77g 36%
Sugars 20.46g 82%
Dietary Fiber 9.92g 40%
Protein 78.53g 157%
Vitamin C 14.9mg 25%
Vitamin A 2.7mg 90%
Iron 7.8mg 43%
Calcium 191.3mg 19%
Amount Per 100 g
Calories 119.76 Kcal (501 kJ)
Calories from fat 51.44 Kcal
% Daily Value*
Total Fat 5.72g 97%
Cholesterol 29.57mg 109%
Sodium 122.44mg 56%
Potassium 208.35mg 49%
Total Carbs 9.75g 36%
Sugars 1.85g 82%
Dietary Fiber 0.9g 40%
Protein 7.11g 157%
Vitamin C 1.3mg 25%
Vitamin A 0.2mg 90%
Iron 0.7mg 43%
Calcium 17.3mg 19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 30.9
    Points
  • 34
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Bad Points

  • High in Sodium

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