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Chicken and Pumpkin Goulash

Chicken and Pumpkin Goulash

コスト $15, 節約する $12

出典: Recommended by CookPal

  • 265 分
  • 6 人数
  • $15

材料

  • Canned Goods and Sweeteners

    • 🍅 2 (14.5 ounce) cans diced tomatoes
    • 1 tablespoon brown sugar

  • Oil, Spices, and Seasonings

    • 2 tablespoons olive oil
    • 🧅 1 onion, chopped
    • 1 teaspoon ground ginger
    • 1 teaspoon ground cinnamon
    • 1 teaspoon ground cumin
    • 1 tablespoon ground coriander

  • Protein and Vegetables

    • 🍗 1 ½ pounds skinless, boneless chicken breast halves, cut into bite size pieces
    • 1 (15 ounce) can garbanzo beans, drained and rinsed
    • 🎃 3 pounds fresh pumpkin, peeled and cut into 3/4-inch cubes

  • Optional Ingredients

    • 🧂 Salt, to taste
    • 1 teaspoon cornstarch (Optional)
    • 💧 ¼ cup water (Optional)

手順

1

Set a slow cooker to High, and place diced tomatoes and brown sugar into the cooker; stir to combine.

2

Heat olive oil in a non-stick skillet over medium-high heat, and cook and stir chopped onion until lightly browned, about 10 minutes. Mix in ginger, cinnamon, cumin, and coriander; cook and stir until the spices release their fragrance, about 2 minutes.

3

Add chicken to the skillet, and cook and stir until no longer pink. Stir in garbanzo beans, and bring to a simmer. Transfer mixture to the slow cooker and mix with tomatoes.

4

In the same skillet, reduce heat to medium and cook pumpkin cubes until hot and slightly browned, about 10 minutes. Add pumpkin to the slow cooker and cover.

5

Cook the stew on High setting for 1 hour, then reduce to Low setting and cook for 3-4 more hours until pumpkin is tender.

6

Season with salt and black pepper. If stew seems too liquid, mix cornstarch and water into a smooth slurry and stir into the stew. Cook until thickened, about 30 minutes.

栄養素

1人前あたり

🔥

330

カロリー

  • 28
    タンパク質
  • 37
    炭水化物
  • 8
    脂肪

💡 If you prefer a thicker texture, adjust cornstarch levels gradually.This dish stores well for meal prep and reheats easily without losing flavor.For added complexity, garnish with fresh cilantro or a squeeze of lime before serving.