Mexican Squash Stew

Dairy Free
Health score
35%
Mexican Squash Stew
45 min.
4
318kcal

Suggestions

Ingredients

  • cups acorn squash cubed peeled
  • cup carrots sliced
  • 0.5 cup celery sliced
  • 1.5 teaspoons chili powder 
  • 6-inch corn tortillas cut into 1/2-inch strips ()
  • 0.3 cup flour all-purpose
  • cup cilantro leaves fresh chopped
  • cloves garlic minced
  • teaspoon ground cumin 
  • cups no-salt-added chicken broth undiluted canned
  • cup onion sliced
  • 0.5 teaspoon salt 
  • pound skinned cut into 1-inch cubes

Equipment

  • baking sheet
  • oven
  • ziploc bags
  • dutch oven

Directions

  1. Coat a baking sheet with cooking spray.
  2. Place tortilla strips on baking sheet; coat strips with cooking spray.
  3. Bake at 400 for 9 minutes or until crisp. Set aside.
  4. Combine chicken and flour in a heavy-duty, zip-top plastic bag. Seal bag, and shake until chicken is well coated.
  5. Coat a Dutch oven with cooking spray; place over medium-high heat until hot.
  6. Add chicken mixture; saute 5 minutes or until chicken begins to brown.
  7. Remove chicken from Dutch oven; set aside.
  8. Combine broth and next 8 ingredients in Dutch oven. Bring to a boil; cover, reduce heat, and simmer 10 minutes.
  9. Add chicken, and simmer 10 additional minutes or until vegetables are tender and chicken is done. Stir in cilantro, and top with tortilla strips just before serving.

Nutrition Facts

Calories318kcal
Protein40.25%
Fat15.51%
Carbs44.24%

Properties

Glycemic Index
74.58
Glycemic Load
11.4
Inflammation Score
-10
Nutrition Score
27.2939130016%

Flavonoids

Apigenin
0.36mg
Luteolin
0.18mg
Isorhamnetin
2mg
Kaempferol
0.37mg
Myricetin
0.05mg
Quercetin
10.38mg

Nutrients percent of daily need

Calories:318.18kcal
15.91%
Fat:5.63g
8.65%
Saturated Fat:1.27g
7.94%
Carbohydrates:36.1g
12.03%
Net Carbohydrates:30.96g
11.26%
Sugar:4.05g
4.5%
Cholesterol:72.57mg
24.19%
Sodium:556mg
24.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.84g
65.68%
Vitamin A:6193.63IU
123.87%
Vitamin B3:16.97mg
84.84%
Selenium:41.58µg
59.4%
Vitamin B6:1.19mg
59.25%
Phosphorus:459mg
45.9%
Potassium:1166.26mg
33.32%
Manganese:0.45mg
22.73%
Magnesium:88.28mg
22.07%
Vitamin B5:2.16mg
21.64%
Vitamin B1:0.31mg
20.61%
Vitamin K:21.58µg
20.55%
Fiber:5.13g
20.54%
Vitamin C:15.89mg
19.26%
Vitamin B2:0.3mg
17.65%
Iron:2.85mg
15.85%
Copper:0.31mg
15.39%
Folate:53.04µg
13.26%
Zinc:1.64mg
10.9%
Calcium:97.96mg
9.8%
Vitamin B12:0.46µg
7.71%
Vitamin E:0.95mg
6.33%
Source:My Recipes