52 Plant-based_Easy_Peasy_Cookbook_2021_En_Web_for_ePub-55
Plant-based Proteins Recipes Made Easy-Peasy!
Mains
20
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Ingredients
30 mL (2 tbsp) vegetable oil
6 boneless, skinless chicken thighs (about 454 g/1 lb), diced in 5 cm/2 inch cubes
1 onion, diced
3 cloves garlic, chopped
5 mL (1 tsp) ground cumin
5 mL (1 tsp) ground cinnamon
2 mL (1⁄2 tsp) ground clove
5 mL (1 tsp) salt
2 mL (1⁄2 tsp) black pepper
3 carrots, thinly sliced
500 mL (2 cups) frozen butternut squash cubes
750 mL (3 cups) fresh spinach, chopped
60 mL (1⁄4 cup) dried apricots, quartered
125 mL (1⁄2 cup) unsalted almonds, roughly chopped (optional)
500 mL (2 cups) lower sodium vegetable broth
1 can (540 mL/19 oz) lower sodium lima beans, drained and rinsed
Instructions
1. In a large pan, heat the vegetable oil over medium-high heat. Cook chicken for 2 to 3 minutes per side until browned.
2. Reduce heat to medium and add onions, garlic, cumin, cinnamon, clove, salt, and pepper. Sauté for 2 to 3 minutes or until onions have softened.
3. Add the carrots, squash, spinach, dried apricots, and almonds. Stir well and add the broth.
4. Cover and simmer for 20 minutes until chicken is tender and sauce has reduced. Use a digital food thermometer to check that chicken has reached an internal temperature of 74°C (165°F).
5. Stir in lima beans to warm through and remove from heat.
6. Enjoy with brown rice or quinoa.
Prep time: 20 minutes Cook time: 35 minutes
35
8
8 Servings
A comforting dish that’s sure to become a family favourite!
Chicken and Lima Bean Stew
55
Mix it up
• Don’t have lima beans on hand? Use any canned beans you have instead!
• Both chicken breasts and chicken thighs work well in this dish. No need to adjust the cooking time.
Plan it out
Choose frozen veggies for a budget friendly or quick option.
