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31
Chicken and Pumpkin Soup
Pumpkin with Filling
2
tablespoons cooking oil
cup chopped onions
lbs. chicken
1
pumpkin
chicken (11/2 cups boneless meat)
onion
cup oil
cloves garlic
cup basil leaves
cup coconut cream
cup green leaves
teaspoon salt
1
1
/2
/
2
4
2
4
6
1
1
3
3
1
1
cups water
/
3
tomatoes, chopped
cups sliced and peeled pumpkin fruit
pumpkin tips
cup coconut cream
green pepper, sliced
tablespoons lemon juice
teaspoon salt
2
1
/3
1
1
1
3
tablespoons soy sauce
1
/
2
Clean chicken, take off the skin, debone and chop into cube. Wash
Wash pumpkin tips, prepare and chop. Fry onion in oil. Cut chicken
onion and cut into small pieces. Chop garlic finely. Wash green leaves and
cut into pieces. Saute onion, garlic, and chicken, and cook until chicken is
done. Add salt and soy sauce and basil leaves, simmer for 10 minutes. Add
chopped green leaves, mix everything together. Simmer for 5 minutes. Stuff
pumpkin with the mixture, add coconut milk onto the mixture. Steam or bake
for 1 hour.
into small pieces. Add chicken to onion and cook for 10 mins, uncovered.
Add water, lemon juice and salt to taste. Bring to boil, lower heat and cook
for 15 mins, covered. Add tomatoes, pumpkin, green pepper and pumpkin
tips. Cook for 5 more mins. Add coconut cream. When the mixture comes
to boil, remove from heat. Serve hot with cooked root crops or breadfruit.
Note: Extremely high in saturated fat. To reduce, replace up to half of
Note: Extremely high in saturated fat. To reduce, replace up to half of
coconut cream with whole or low fat milk, also remove skin from chicken.
coconut cream with whole and low fat milk.
ASCC/EFNEP
Floria P. James/COM/YAP/EFNEP
Estimated Nutritional Values
Estimated Nutritional Values
Amount/Serving
% DV*
Amount/Serving
% DV*
5 %
Amount/Serving
% DV*
Amount/Serving
% DV*
6 %
Calories
649 kcal 32 % Carbohydrate
45 Gm 69 % Iron
14 Gm
Calories
600 kcal 30 %
50 Gm 77 %
24 Gm 120 %
66 Mg 22 %
1366 Gm 57 %
26 Gm 52 %
Carbohydrate
Iron
18 Gm
Total Fat
4.5 Mg 25 %
Total Fat
4.1 Mg 23 %
Saturated Fat
Cholesterol
Sodium
22 Gm 110 % Calcium
142 Mg 47 % Vitamin A
343 Gm 14 % Vitamin C
48 Gm 96 %
59 Mg
6 %
Saturated Fat
Cholesterol
Sodium
Calcium
72 Mg
2610 IU
7 %
3075 IU
62 %
Vitamin A
Vitamin C
52 %
37.2 Mg 62 %
18 Mg 30 %
Protein
Protein
*Percent daily Values (DV) are based on a 2,000 calorie diet
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
5
Servings in this recipe:
4
Milk:
0
Veg:
1.5
Fruit:
0
Bread:
0
Meat: 2.5
Milk:
0
Veg:
1
Fruit:
0
Bread:
0
Meat: 1.5
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