Recipes

Vegetables

Nutrients per serving

Protein: 40 grams
Fat: 17 grams
Carbohydrates: 31 grams
Calories: 436
High Source of Fibre

Winter Squash

West Indian Chicken and Squash

In the West Indies, this tasty stew is made with pumpkin in place of the squash. Serve with rice.

Preparation Time: 15 minutes
Cooking Time: 40 minutes
Servings: 6

Ingredients:

2 tbsp (25 mL) vegetable oil
2 cups (500 mL) chopped Ontario Onion
2 cloves Ontario Garlic, minced
1 tbsp (15 mL) tomato paste
4 tsp (20 mL) mild curry powder
1/4 tsp ground cloves or allspice (optional)
3 cups (750 mL) chopped Ontario Tomatoes
2 cups (500 mL) chopped Ontario Sweet Red and Yellow Peppers
1/2 cup (125 mL) chicken broth
2-1/2 lb (1.25 g) Ontario Chicken Drumsticks and Boneless Chicken Thighs
4 cups (1 L) cubed (3/4-inch/2cm) peeled Ontario Squash (such as Butternut or Hubbard) or Pie Pumpkin
Salt and Pepper

Preparation:

In Dutch oven, heat oil over medium heat. Add onion; cook, stirring occasionally, for 5 minutes or until softened. Stir in garlic; cook for 1 minute. Stir in tomato paste, curry powder and cloves, if using; cook for 1 minute.

Stir in tomatoes, red and yellow peppers and broth; bring to boil over high heat. Add chicken and squash; cover and simmer, stirring occasionally for about 30 minutes, or until chicken is cooked through and squash is tender. Season with salt and pepper to taste.