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Wednesday, November 05 2014
ingredients
 
  • 2      bone-in chicken hind quarters, skin removed
  • 1 1/2   cups   water
  • 4    cups   Homemade Chicken Stock or reduced-sodium chicken broth
  • 3/4   cup   brown lentils, rinsed and drained
  • 1    tablespoon   olive oil
  • 2    cups   coarsely chopped onions (2 large)
  • 1    cup   coarsely chopped carrots (2 medium)
  • 1    cup   chopped celery (2 stalks)
  • 3/4   cup   dry red wine
  • 1    15 ounce can  pumpkin
  • 1    14 1/2ounce can  no-salt-added diced tomatoes, undrained
  • 1 1/2   teaspoons   ground cumin
  • 1    teaspoon   dried oregano, crushed
  • 1/2   teaspoon   chili powder
  • 1 - 2    tablespoons   bottled Louisiana hot sauce
  •     Plain fat-free Greek yogurt (optional)
  •     Chili powder (optional)
 
directions
Place chicken in a large skillet; add the water. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until chicken is no longer pink (180 degrees F). Drain chicken. When chicken is cool enough to handle, remove meat from bones; discard bones. Chop chicken; refrigerate until needed. In a large pot combine Homemade Chicken Stock and lentils; bring to boiling over medium-high heat. Reduce heat. Simmer, covered, about 30 minutes or until lentils are tender.
 
Meanwhile, in another large skillet heat oil over medium-high heat. Add onions, carrots, and celery. Cook 8 to 10 minutes or until onions are tender and carrots and celery are starting to soften. Remove skillet from heat and add the red wine. Return skillet to heat; continue cooking until wine is reduced by half.
 
Carefully add vegetable mixture, cooked chicken, pumpkin, tomatoes, cumin, oregano, and the 1/2 teaspoon chili powder to lentil mixture in pot. Simmer, covered, about 15 minutes or until carrots and celery are tender. Stir in the hot sauce and serve. If desired, dollop each serving with yogurt and sprinkle with additional chili powder.
 
 

 
nutrition information
Per Serving: cal. (kcal) 296, Fat, total (g) 6, chol. (mg) 42, sat. fat (g) 1, carb. (g) 33, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 13, sugar (g) 9, pro. (g) 22, vit. A (IU) 15823.26, vit. C (mg) 16.46, Thiamin (mg) 0.3, Riboflavin (mg) 0.23, Niacin (mg) 4.5, Pyridoxine (Vit. B6) (mg) 0.44, Folate (µg) 150.99, Cobalamin (Vit. B12) (µg) 0.11, sodium (mg) 367, Potassium (mg) 745, calcium (mg) 100, iron (mg) 4.63, Vegetables () 1, Starch () 1.5, Lean Meat () 3, Fat () 0.5, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 03:02 am   |  Permalink   |  0 Comments  |  Email
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