⏱ 45 min totalOne-Pot Chicken & Butternut Squash Stew
Per 1 serving · 354 g · 13 ingredients
of a 2,000 cal day
- Protein18g23% of calories
- Carbs45g58% of calories
- Fat6.4g19% of calories
- ✓ Low saturated fat
At a glance
One serving of One-Pot Chicken & Butternut Squash Stew (354 g) has 305 calories, with 18 g of protein, 45 g of carbohydrates and 6.4 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (35% DV), Vitamin A (31% DV) and Vitamin C (24% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Vitamin A31%
- Vitamin C24%
- Thiamine50%
- Niacin46%
- Vitamin B644%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E14%
- Riboflavin (B2)11%
- Folate (B9)10%
- Potassium14%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tbsp Olive oil
⅓ breast fillet Chicken breast
³⁄₁₆ medium Onion
⅛ tbsp, whole Cumin seed
¹⁄₁₆ tbsp Ground ginger
¹⁄₁₆ tbsp Paprika
¹⁄₁₆ tbsp Coriander seed
0.02 tbsp Cinnamon- 🥄¹⁄₁₆ tsp Salt
½ cup Chicken broth
⅓ cup, cubes Butternut squash
⅓ cup Tomatoes
¼ cup Couscous
Directions
- 1
Heat olive oil in a large nonstick skillet over medium-high heat. Add the chopped chicken and onion; cook for about 3 minutes, stirring frequently, until the chicken is golden brown and the onion is translucent.
- 2
Stir in the spices and 1/4 teaspoon of salt; cook for 1 minute. Add 1 cup of chicken broth, squash, and crushed tomatoes. Bring to a boil, reduce heat, cover, and simmer for 20 minutes or until the chicken is cooked through and the squash is tender.
- 3
Meanwhile, bring the remaining 2 cups of chicken broth to a boil in a saucepan over medium-high heat. Whisk in the couscous and the remaining 1/4 teaspoon of salt. Remove from heat, cover, and let stand for 5 minutes. Fluff with a fork.
- 4
Serve the couscous in a bowl or on individual plates and top evenly with the chicken mixture. Drizzle with pan juices.
Vitamins & minerals
Amounts for 1 serving (354 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 275 μg | 31% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 0.1 μg | 6% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 2 mg | 31% |
| Potassium | 678 mg | 14% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 220 mg | 31% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 37% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 391 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,249 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,030 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 3 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 305 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in One-Pot Chicken & Butternut Squash Stew?
One serving of One-Pot Chicken & Butternut Squash Stew (1 serving) has 305 calories, which works out to 86 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is One-Pot Chicken & Butternut Squash Stew high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One-Pot Chicken & Butternut Squash Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One-Pot Chicken & Butternut Squash Stew?
589 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One-Pot Chicken & Butternut Squash Stew?
4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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