Dinner

Cheesy Bean, Pumpkin and Chicken Stew. is for Dinner.

Cheesy Bean, Pumpkin and Chicken Stew. takes several minutes to prepare.

Cheesy Bean, Pumpkin and Chicken Stew. takes several minutes to cook.

Cheesy Bean, Pumpkin and Chicken Stew. makes 4 servings.

The ingredients for Cheesy Bean, Pumpkin and Chicken Stew. are:

250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
olive oil cooking spray
1 red onion, halved, thinly sliced
1 garlic clove, crushed
1 teaspoon Middle Eastern or Italian spice blend
2 tablespoons tomato paste
400g can diced tomatoes
1 zucchini, diced
1 red capsicum, cut into 2cm pieces
150g button mushrooms, thickly sliced
80g baby spinach
400g can cannellini beans, rinsed, drained
400g poached skinless chicken breast, cut into cubes
1/2 cup basil leaves, shredded
50g grated extra-light cheddar cheese
50g grated vintage cheese

Here is how you make Cheesy Bean, Pumpkin and Chicken Stew.:

Wash pumpkin and place, with water clinging, on a microwave-safe plate. Cover and microwave for 3 minutes or until almost tender. Drain. Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add zucchini, capsicum mushrooms, garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic. Add tomato paste and tomatoes. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened. Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Add baby spinach and stir until wilted. Stir in chicken and basil and season with salt and pepper. Preheat grill on medium-high heat. Spoon bean mixture into four 2-cup capacity, heatproof bowls (or one large dish). Sprinkle with cheeses. Grill for 2 to 3 minutes or until cheese has melted. * For a vegetarian version, leave out the chicken breast.Number of Servings: 4Recipe submitted by SparkPeople user IXXNAY.

The nutritional information for Cheesy Bean, Pumpkin and Chicken Stew. is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 337.0

• Total Fat: 8.2 g
• Cholesterol: 58.0 mg
• Sodium: 650.7 mg
• Total Carbs: 27.5 g
• Dietary Fiber: 7.7 g
• Protein: 38.0 g

The dietary needs meet for Cheesy Bean, Pumpkin and Chicken Stew. is Low Fat