Eight-Spice Squash and Chicken Thighs Stew with Lentil Rice

Very Healthy
Health score
87%
Eight-Spice Squash and Chicken Thighs Stew with Lentil Rice
65 min.
4
943kcal

Suggestions

Ingredients

  • 0.5 cup brown lentils red
  • tablespoons butter 
  • medium butternut squash peeled cut into 2-inch chunks
  • cups canned tomatoes diced canned
  • cups chicken stock see 
  • tablespoons evoo 
  • servings flour all-purpose for dredging
  • 0.3 cup cilantro leaves fresh for serving
  • tablespoons gingerroot fresh chopped
  • 0.3 cup mint leaves fresh for serving
  • cloves garlic chopped
  • 0.1 teaspoon ground cardamom 
  • 0.1 teaspoon ground cinnamon 
  • 0.1 teaspoon ground cloves 
  • 0.1 teaspoon nutmeg freshly grated
  • medium onion chopped
  • cup pomegranate seeds for serving
  •  round tablespoons ras el hanout 
  •  chile fresh red such as finger pepper or fresno chile, chopped
  • cup rice long-grain
  • servings salt and pepper black freshly ground
  • 0.5 cup scallions thinly sliced for serving
  •  chicken thighs bone-in skinless

Equipment

  • frying pan
  • pot
  • dutch oven

Directions

  1. Sprinkle the chicken thighs with salt and pepper and dredge in flour. Melt 2 tablespoons of the butter with the EVOO in a Dutch oven over medium-high heat. Brown the chicken until crisp, and then remove from the pan.
  2. Add the ginger, garlic, onions and chiles and sprinkle with some salt. Stir in the ras el hanout, cardamom, cinnamon, cloves and nutmeg, and cook until the vegetables are tender, 10 to 12 minutes.
  3. Pour in 2 cups of the stock along with the squash and tomatoes and simmer 15 minutes. Return the chicken to the pot and simmer to cook through, 10 minutes longer, and then wilt in the spinach. Cool and store for a make-ahead meal, preparing the rice as the chicken reheats over medium heat.
  4. Cook the lentils in boiling salted water until tender, 7 to 10 minutes for red lentils, 15 minutes for brown.
  5. Drain and reserve. Meanwhile, bring the remaining 1 cup stock, 3/4 cup water and the remaining 1 tablespoon butter to a boil in another small saucepot.
  6. Add the rice and bring to a boil, reduce to a simmer and cook until tender, 16 to 18 minutes. Fluff with a fork, and then combine with the lentils, pomegranate, scallions, cilantro and mint and serve with the chicken.

Nutrition Facts

Calories943kcal
Protein25.47%
Fat26.35%
Carbs48.18%

Properties

Glycemic Index
153.45
Glycemic Load
37.92
Inflammation Score
-10
Nutrition Score
60.989999439405%

Flavonoids

Catechin
0.25mg
Epigallocatechin
0.07mg
Epicatechin
0.03mg
Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
0.16mg
Luteolin
0.38mg
Isorhamnetin
2.76mg
Kaempferol
0.53mg
Myricetin
0.05mg
Quercetin
13.07mg
Gallocatechin
0.1mg

Nutrients percent of daily need

Calories:943.32kcal
47.17%
Fat:28.13g
43.27%
Saturated Fat:9.41g
58.82%
Carbohydrates:115.74g
38.58%
Net Carbohydrates:96.65g
35.15%
Sugar:24.49g
27.21%
Cholesterol:221.77mg
73.93%
Sodium:766.56mg
33.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.17g
122.33%
Vitamin A:21076.97IU
421.54%
Vitamin B3:21.04mg
105.18%
Vitamin C:86.33mg
104.64%
Vitamin B6:1.99mg
99.68%
Manganese:1.97mg
98.32%
Selenium:64.71µg
92.45%
Phosphorus:770.67mg
77.07%
Fiber:19.08g
76.34%
Potassium:2475.6mg
70.73%
Folate:266.25µg
66.56%
Vitamin B1:0.95mg
63.27%
Vitamin K:65.09µg
61.99%
Magnesium:218.94mg
54.73%
Copper:1.06mg
52.94%
Iron:9.23mg
51.26%
Vitamin B5:5.03mg
50.26%
Vitamin E:7.35mg
49.02%
Vitamin B2:0.83mg
48.94%
Zinc:6.25mg
41.67%
Calcium:254.84mg
25.48%
Vitamin B12:1.32µg
22.06%